Hypertension (high blood pressure), chronic kidney disease, cirrhosis, and diabetes, some of the most common diseases around today, necessitate that you limit your sodium. Even if you do not have these conditions and whether or not you are at risk, you should not ingest more than the recommended range of 1500 to 2400 milligrams (mg) a day for healthy adults.[i] This equals about 1 teaspoon of salt. In general: the lower your sodium, the more beneficial effect on blood pressure.

      Sodium is one of the two compounds that make up table salt (the other is chloride). Most of the sodium in our diet comes from processed foods. The remaining comes from the salt added at the table and while cooking. Check out the diagram above, from the Mayo Clinic, of "The main sources of sodium in the average U.S. diet." Now you can reduce the ~11% of the sodium in the average U.S. diet that comes from adding salt or other sodium-containing condiments to foods while cooking or eating. CitySlim’s Tip: Replace Salt with Herbs and Spices!

Instead of Salt, Try these Seasoning Recommendations 

• For beef… try bay leaf, garlic, marjoram, basil, pepper, thyme, cilantro, chili powder.
• For chicken… try marjoram, oregano, curry powder, rosemary, sage, tarragon, cumin, chili powder, pepper, lemon zest.
• For fish… try curry powder, dill, parsley.
• For salads: basil, cloves, ginger, cilantro, orange zest.
• For snacks: nutmeg, cinnamon, mint.  
• For soups: pepper, chili powder, cloves, parsley. 

General Tips 'N Tricks: 

1. Replace garlic salt and onion salt with garlic powder and onion powder. Limit your use of sodium-laden condiments. Salad dressings, sauces (especially soy sauce), dips, ketchup, mustard and relish all contain sodium. Also, limit use of bouillon cubes.
2. Eat more fresh foods and fewer processed foods. Most fresh fruits and vegetables are naturally low in sodium. Choose fewer regular canned or dried soups, pickles, and olives.
3. Rinse canned vegetables and fish such as tuna to remove some sodium.Sprinkle lemon juice (or other fruit juice of choice) over vegetables and meats or fish.
4. Season or marinate meat, poultry, and fish ahead of time with onion, garlic, and your favorite herbs before cooking to bring out the flavor.
5. Choose fresh meat. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher. Avoid smoked or cured meats like bacon, bologna, pepperoni, salami, hot dogs, ham, corned beef, luncheon meats, and sausage.
6. Buy foods with these claims more often: “reduced sodium,” “low in sodium,” “sodium free,” “no salt added,” or “unsalted.”   Remove skin from chicken and turkey.
7. Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes. Baked goods are an exception; leaving out the salt could affect the quality as well as the taste of the food.
8. Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt (sodium chloride) and other compounds. To achieve that familiar salty taste, you may use too much of the substitute and actually not use less sodium. In addition, many salt substitutes contain potassium chloride. Though dietary potassium can lessen some of the harm of excess sodium, too much supplemental potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention. “Your taste for salt is acquired, so it's reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. Most people find that after a few weeks of cutting salt, they no longer miss it. Start by using no more than 1/4 teaspoon (1 milliliter) of added salt daily, and then gradually reduce to no salt add-ons. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.”[v]  

   “If your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries.” [ii]  Sodium-sensitive people retain sodium more easily, leading excess fluid retention and increased blood pressure, a condition that can lead to cardiovascular and kidney diseases. “Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.”[iii]

    However, your body needs some sodium (about 1500—2400 mg/day) to function properly. Sodium: helps maintain the right balance of fluids in your body, helps transmit nerve impulses and influences the contraction and relaxation of muscles.[iv]