Be Sodium Savvy

Sodium often gets ignored by dieters and healthy eaters; it seems that calories and fat—even carbs and protein—get all the attention. But you can't eat your healthiest diet without also watching out for sodium. High-sodium diets can raise blood pressure (particularly in people who are sensitive to sodium), which can increase the risk for heart disease, stroke, kidney damage, eye disease, cognitive impairment and sexual dysfunction. What's the connection between excess sodium and disease? Sodium increases blood pressure, which in turn puts a strain on the arteries, and ultimately, the heart and other organs. (You can tell if you're sodium-sensitive if dropping down to a low-sodium diet reduces your blood pressure.) And even if you don't have high blood pressure now, keeping your salt intake in check can help reduce your risk for developing it later on.

Excess sodium isn't just a health issue, though—it can also affect your weight-loss efforts: Too much sodium can result in bloating, which can mask weight loss and make you feel uncomfortable. Not to mention, many high-sodium foods are often also high in calories, too.

Think you're safe because you don't use the saltshaker much in your cooking or on your food? You might be surprised to learn that you could still be getting way more than is healthy. That's because many processed foods are loaded with sodium (it's used a flavor enhancer and preservative). In fact, sodium from processed foods accounts for about 77 percent of the salt Americans consume. And it's lurking in places you might not expect, including canned veggies, bread, cereal and ketchup.

So how much sodium is healthy? Your body needs some sodium; it’s one of the electrolytes (along with potassium, calcium and magnesium) that helps maintain fluid balance and ensures proper muscle function, including your heart muscle. Ideally, you should try to have no more than 2,300 milligrams per day. Here's how it's portioned out in most Best Life meals: At breakfast, have no more than 400 mg; at lunch, aim for less than 600 mg; at dinner, cap it at 750 mg; keep snacks less than 300 mg; and have no more than 200 mg in your treats. If you have high blood pressure, you should cut back even more—to 1,500 per day.

To stay within these numbers, you'll have to check labels of processed foods, such as canned soup, beans and tomatoes; whenever possible, opt for low-sodium or no-salt-added varieties. You're better off starting with a dish that's virtually sodium-free and sprinkling on a few salt crystals just before eating rather than cooking with sodium-laden foods. Those few salt crystals will deliver a lot of salty flavor for relatively little sodium. And relegate high-sodium snacks that don't seem so bad, such as regular pretzels and baked chips, to the Anything Goes category.