August 29th is More Herbs, Less Salt Day! This week, focus on eating flavorful meals that won’t break the bank with sodium content.

Too Much Sodium

According to the American Heart Association, consuming too much sodium puts an extra burden on your heart and blood vessels by causing water retention. If you consistently eat a diet high in salt, you may develop high blood pressure and ultimately suffer from heart disease or a stroke.

The “Salty 6”

The “Salty 6” are foods that contribute the most to your sodium intake. They include:

• Bread and rolls
• Cold cuts and cured meats
• Pizza
• Poultry
• Soup
• Sandwiches

What Can I do?

Limit over-consumption of sodium-rich foods, and season meals with herbs and spices rather than salt. Opt for low-sodium deli meats and soups whenever possible, and replace packaged foods with whole ones such as fresh fruits and vegetables! Monitor your sodium intake, and aim to consume no more than 2,300 mg per day.

When dining on a Penn State campus, review the sodium content for your favorite foods by using the online menu. For an easy reference, look for the RHEAL Carrot Icon on the entree cards or online menu to find out which foods are lower-sodium choices. 

Try a new herb or spice this week…you never know what aromatic flavor you might discover!

Source:

“Why Should I Limit Sodium?” The American Heart Association, 2015. https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf