Dangers of Sodium and a Low Sodium Diet for Seniors in Phoenix, AZ

11 Apr 2019

If you are 50 years of age or over, then you should be consuming 2,300 mg of sodium per day (or less)- this is equal to only 1 teaspoon of salt. Senior people consume more than 3,400 mg of sodium each day, which is well above the recommended amount. The max sodium amount is 1,500 mg per day if you have high blood pressure. Changing your diet or resorting to a low sodium diet sounds daunting which may result in bland food (a matter of worry for people). We are listing a few low sodium diet options that will not only protect your heart or lower the blood pressure but also taste good.

Before talking about the dangers of sodium and the low sodium diet options, here’s some information on senior living communities.

An assisted living facility is the best option to consider if your senior loved one is suffering from memory problems or facing mobility issues. They would require 24×7 care and support which is only possible at assisted facilities as they comprise compassionate and well-trained caregivers. If you belong to the Phoenix region in AZ, don’t look beyond Anthem Senior Living for assisted living Anthem care and support. Equipped only with the friendliest of staff, ASL has a long history in serving seniors. The most important of our senior friendly services include preparation of three delicious home-cooked meals fresh daily, availability of Nutritious Snacks throughout the day- these are the nutritional aspects.

Dangers of Sodium:

Most of the foods we eat including fruits and vegetables contain sodium. Consumption of too much salt or sodium also increases the amount in the bloodstream which can impact the kidney’s ability to remove water, causing high blood pressure which can put strain on your blood vessels, heart, aorta and kidneys. Such impact can lead to cardiovascular disease and potentially a heart attack.

When going out shopping at the market or grocery stores, following these tips can help you to identify low-sodium foods:

  1. There should be restriction with the amount of packaged food you buy.
  2. You can easily find the sodium content by reading the nutrition facts label.
  3. Purchase foods that are labeled “low sodium” but do check the serving size on the nutrition facts.
  4. When you buy condiments and spreads, go for options that are unsalted or lower in sodium.

Food Options in Low Sodium:

  1. Go for fresh, frozen or canned vegetables. When picking frozen vegetables, go for the ones without sauce, and canned vegetables with the least amount of sodium.
  2. When using canned foods, rinse them before eating or cooking with them which will wash away some of the salt.
  3. Instead of salt, use herbs and spices as seasoning.
  4. Instead of salted pretzels or chips, snack on unsalted nuts.
  5. Instead of salt, you can flavor your food with different herbs and spices like ginger or garlic.
  6. Remember, potassium can be useful in blunting the effects of sodium on blood pressure.
  7. Instead of deli meats or sausages, go for skinless chicken and turkey, lean meats, or seafood.

Foods to Avoid:

Pizza; cold cuts and cured meats; breads, rolls, bagels, flour tortillas, and wraps; soup; sandwiches; poultry.

It is important to take proactive steps today to reduce your sodium intake and that of your aging loved ones for a healthy life.


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