Ep. 124 | 3 Smart Ways To Lower Your Salt Intake When Eating Plant-Based

Are you looking for ways to lower your salt intake for better health, but don’t know how? You’ve just started moving to plant-based eating and everything seems new. There are new foods, products and ingredients. What do you need to watch out for when it comes to salt and sodium?

Most of us at some point have heard about sodium and the need to watch how much salt we're having. That's because salt is the biggest source of sodium in our diets. Sodium is a mineral that our body needs in small amounts to function well, and it plays important roles in fluid balance as well as nerve and muscle function.

But the problem is that most Americans consume too much salt. According to the United States Food and Drug Administration (FDA), Americans eat on average about 3,400 milligrams of sodium a day through foods and beverages. The Dietary Guidelines for Americans, however, recommend that adults keep sodium intake to less than 2,300 milligrams a day, or the amount in about one teaspoon of table salt.

The American Heart Association takes this a step further and recommends not just keeping sodium intake to below 2,300 milligrams, but even moving towards an ideal limit of no more than 1,500 milligrams per day for most adults. That's because diets that are high in sodium are linked to an increased risk of developing high blood pressure, which then increases your risk of having further problems like strokes, heart attacks, and kidney disease.

If you are already having high blood pressure or have borderline levels, you may already be watching your daily salt intake to some degree. And that's good. But in this episode, I want to give you three top tips to help you lower your salt intake even more as you move into plant-based eating. Ready? Let’s dive in!

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Episode Highlights & Key Timestamps:

• [1:53] The average daily sodium intake of most Americans
• [2:24] What the American Heart Association recommends regarding sodium intake
• [3:20] Top Tip #1: Choose whole plant-based foods
• [4:11] See how much sodium one Beyond Sausage link contains
• [6:01] Top Tip #2: Pick the unseasoned version
• [6:33] Let’s compare cooked brown rice with a commercially seasoned version
• [7:35] Make your own dressings and sauces
• [9:24] An action step you can take
• [9:37] How you can get customized support on your plant-based diet journey

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Next Steps:

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Free Resource -> Quick Start Grocery Guide for Plant-Based Essentials: www.plantnourished.com/groceryguide 

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