Do you want salt with that?

Higher serum sodium levels, even within the normal range, have been linked to advanced biological aging, and an increased risk of premature death. It is important to note that these findings are based on observational studies and they need more research to determine the cause-and-effect relationship between sodium levels and health outcomes. It’s important to consult with a healthcare professional before changing your dietary sodium intake.

The American Heart Association recommends that adults should aim for only 2,300 milligrams (mg) of sodium per day, with an ideal limit of only 1,500 mg per day for most adults. However, some people may need to limit their intake, such as individuals with high blood pressure, those at risk for developing high blood pressure, and older adults. It’s important to note that most sodium in the average person’s diet comes from processed foods and restaurant meals, so it’s crucial to be mindful of the sodium content in these foods and to choose lower-sodium options when possible.

When dining out, there are several options you can choose to lower your sodium intake:

1. Ask for dressings and sauces on the side so you can control how much is added to your meal.
2. Look for dishes that are grilled, baked, or steamed rather than fried.
3. Choose grilled or roasted meats, fish, or poultry instead of deli meats or bacon.
4. Ask for no salt added or low-sodium options when ordering.
5. Avoid dishes that are described as “crispy,” “breaded,” or “battered.”
6. Opt for fresh fruits and vegetables as side dishes, instead of canned or frozen options that may contain added sodium.
7. Request that your food be prepared without adding salt.
8. Choose a salad without cheese or croutons and ask for the dressing on the side.

It’s also worth noting that soups, sandwiches, and Chinese food tend to be higher in sodium, so it’s best to be mindful of those options. Keep in mind that it’s always best to consult with a healthcare professional before changing your dietary sodium intake.