According to a recent study completed by the Center for Disease Control and Preventions, seniors should limit their sodium intake to less than 1,500 mg per day to help decrease the risk of high blood pressure, heart disease and stroke. While salt added to food can be a source of increased sodium levels, that majority of salt consumed in a senior's diet comes from processed foods, like TV dinners and ready-mix sides. In order to reduce the amount of sodium they consume and maintain adequate nutrition, the elderly should consider the following suggestions:
1. Choose fresh foods - fresh fruits, vegetables and meats contain less sodium than processed, pre-packaged foods. Frozen foods may also contain less sodium, but be sure to read the packaging carefully!
2. Read labels - choose products that say "low-sodium" on the packaging.
3. Remove salt from recipes (except in baked goods)
4. Limit condiment consumption - ketchup, salad dressings and other condiments contain sodium
5. Use salt substitutes
6. Substitute herbs, spices and other seasonings is place of salt
7. Avoid sports drinks
8. Switch to kosher salt - it's coarser, so you will use less!
9. Slowly reduce sodium intake - to reduce your salt cravings, start by mixing salted snacks with no-sodium ones (i.e. salted with unsalted peanuts to help cut down!)
10. Keep other seasonings in your salt shaker!
Sources:
MayoClinic
Magic Kitchen
Seniors for Living
