Muscogee (Creek) Nation Diabetes Program

Hypertension and Diabetes

How to Lower Your Sodium Intake

What is Sodium?

Sodium is a mineral needed by the body to maintain life.  It is found mainly in salt, also called sodium chloride.  Some foods, however, contain a lot of sodium but may not taste salty.  Sodium holds on to water in the blood increasing the amount of fluid in the blood.  Extra fluid in the blood can raise blood pressure.

How Much Sodium Should I Eat?

A moderate sodium diet is recommended for most persons with hypertension. What is a moderate sodium diet?   Moderate sodium means to 1) limit high sodium foods and 2) use less salt at the table.  A good way to remember how to eat less sodium is to eat fresh, eat green and eat lean.  If your primary care provider puts you on a low sodium diet, ask to see a dietitian. 

Which Foods Are High In Sodium?

Sodium is measured in grams (g) and milligrams (mg).  1 gram = 1000 mg.  Foods are considered “High Sodium” if they contain 400 mg or more in a serving.  A moderate sodium diet is about 2½ g or 2400 mg.  A low sodium diet is 2 g or 2000 mg a day or less. 

The information below will help you compare the amounts of sodium in some of the usual foods we eat.  For other foods, read the label.

Seasonings:

1 teaspoon of salt = 2300 mg of Sodium.  1/6th teaspoon salt = 383 mg.

Other seasonings high in sodium are: garlic salt, onion salt, celery salt, catsup, mustard, chili sauce, Worcestershire sauce, baking soda, baking powder, monosodium glutamate, meat tenderizers and soy sauce.

Processed Foods: These are foods that have been canned, frozen, dried, smoked, or cured.  Fresh foods can be prepared with much less sodium.  Not all processed foods are high in sodium.  Read the label on processed foods and choose the ones with less sodium.  Compare the differences in the table below.

Fast Foods: Fast foods tend to be high in sodium and high in fat.  However, some fast foods are lower in both and are acceptable.  Labels may not be available.  Booklets of major fast foods are available.  Compare the fast foods in the table below.