7 Ways to Reduce Your Sodium Intake :

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While you’ve been busy managing your diabetes, there may be one ingredient in your diet that has not received the attention it deserves. This commonly neglected element is sodium.

Why does sodium matter? First, studies show a direct link between sodium and blood pressure levels. Simply stated, more sodium equals higher blood pressure. What’s more, high blood pressure can cause the very same complications as diabetes --heart disease, stroke, kidney failure, and even blindness. Having both diabetes and high blood pressure compounds the risk even more.

The Centers for Disease Control and Prevention estimates that 73 percent of people with diabetes have blood pressure levels above the recommended limit of 130 over 80 or are taking a blood pressure medication. Hence, attention to sodium is important for nearly all people with diabetes. Sodium: How much is too much?
Most Americans eat more than twice the recommended amount of sodium on a daily basis. Healthy adults or people with diabetes who are not affected by high blood pressure should strive to keep daily sodium intakes below 2,400 milligrams. Although this is about the equivalent of one teaspoon of table salt, this daily amount not only includes sodium from the shaker, but also amounts from packaged or processed foods, the No. 1 contributors of sodium in the diet.

Even lower sodium intakes are suggested for certain groups who appear more susceptible to the effects of sodium such as the elderly, African-Americans and those with high blood pressure, kidney disease, and certain heart conditions. For these individuals, aiming for daily sodium intakes of fewer than 1,500 milligrams is ideal. Fortunately, as you reduce your sodium, your taste buds will also adjust and become accustomed to less.

How to cut back.
Since lowering your sodium intake can help you decrease your blood pressure levels , the key is to begin to identify and eliminate or reduce hidden sources of sodium in your diet. Awareness is the first step, so start by keeping a food journal and recording the amount of sodium from all meals and snacks. At the end of the day, add up your totals to see where you stand.

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