Swelling can be minimized with a low salt diet.
Facts about salt consumption:
- The American Heart Association has recommended reduction of dietary sodium to 1,000 mg per 1,000 calories per day, not to exceed 3,000 mg per day total.
- The National Research Council of the National Academy of Sciences recommends a daily intake of sodium in the range of 1,100 mg to 3,000 mg for adults.
- A low salt diet for those with hypertension should contain less than 1,500 mg.
- A low salt diet for those with congestive heart failure should contain less than 1,500 mg.
- One teaspoon of salt contains about 2,300 mg of sodium.
Tips on how to reduce your salt consumption:
- Airlines will provide low sodium meals with a 24-hour notice.
- Avoid eating "fast foods."
- Become compulsory label reader and purchase products that are low in salt.
- Limit and eventually stop using salt and high sodium seasonings in cooking. Experiment with alternative flavorings such as herbs, spices, fruit juices, vinegar, and wines.
- Limit and reduce your consumption of salty foods such as pickles, cured meats, salted snacks, and canned soups. Use more fresh products.
- Look into the wide variety of unsalted food products that are currently on the market.
- Reduce the amount of high sodium seasonings you use. These include soy sauce, steak sauce, garlic and onion salt, and monosodium glutamate.
- Reduce the amount of salt you use at the table. Start by cutting the amount you add in half, and eventually remove the saltshaker from the table. Remember, 1 teaspoon of salt equals approximately 2000 mg of sodium.
- When you are eating out, ask that you order be prepared without added salt.
