What is Sodium? Why is it Important?
Sodium chloride and salt are terms that are used interchangeably but are different. Salt is a natural mineral composed of the two elements sodium and chloride.
The health message often paired with salt and sodium is to lower your dietary intake because most people consume too much. While it’s good to be aware of your salt intake, don’t avoid it entirely. Sodium is essential for maintaining hydration and prevents low blood pressure
The 2015-2020 Dietary Guidelines for Americans recommend that most people should limit salt to 2,300 mg or less per day. Cutting back to 1,500 mg per day may be beneficial to lower blood pressure.
Is Too Much Salt Bad?
On average, Americans consume approximately 1,100 mg over the daily recommendation. Sodium and water are best friends. As sodium levels rise in the bloodstream, extra water is drawn into the blood vessels. The outcome is extra blood flowing through the blood vessels causing elevated blood pressure. This increases the stress on the heart and blood vessels, which for some people may lead to the development of chronic diseases such as high blood pressure, increase the risk of stoke, heart failure, and kidney disease. Reducing daily sodium consumption can aid in reducing blood pressure which can assist in preventing many chronic diseases. Below are some tips to help reduce daily sodium consumption.
Reduced Consumption of Processed Foods:
Increasing the consumption of fresh and made-from-scratch foods gives you control over the amount of sodium added. Processed foods are known to be high in salt content to extend their shelf life. Now, this doesn’t mean that you have to cut out processed foods altogether, but consume them in smaller quantities. 
Lessen the Attachment to the Salt Shaker:
It is hard to know how much salt you add when using a salt shaker. You may be thinking, “Well if I can’t add salt, my food will be bland.” If this is the case, you are not alone. There are many alternate ways to add flavor to food without using salt, such as herbs and spices. Have fun with this and try out different combinations to find your favorites. Be careful not to overuse blends such as garlic salt, onion salt, Lawry’s seasoning salts, etc. which still contain salt.
Make A Meal!
Soup and salad are culinary companions. Together they create a yummy and balanced lunch or dinner. While any salad can pair nicely with any soup, some combinations are meant to be. The Sweet Potato Black Bean Soup with its gentle kick is complemented by the cooling sensation of the sweet, juicy orange segments in this Simple Citrus Almond Salad. Try this dynamic duo today! Enjoy A Short Video:
Recipes:
Sweet Potato and Black Bean Soup
Ingredients
1 Tbsp olive oil
1 onion, diced
1 red bell pepper, diced
1 jalapeno pepper, sliced
2 pounds sweet potatoes, peeled and cubed
4 cloves garlic, minced
1 ¼ cups broth
1 cup water
1 (28 ounces) can diced tomatoes
2 tablespoons chili powder
1 tablespoon ground cumin
1/4 teaspoon dried oregano
1/2 teaspoon salt
1 teaspoon white sugar
1 teaspoon unsweetened cocoa powder
1/2 teaspoon cayenne pepper
2 (15 ounces) cans black beans, rinsed and drained
Directions
1. Add oil to the pot. Sauté onions, bell peppers, jalapeño, and sweet potatoes for 7-9 minutes.
2. Add garlic and sauté an additional 1-2 minutes until fragrant.
3. Add water, tomatoes, chili powder, cumin, oregano, salt, sugar, cocoa, and cayenne. Bring to a boil and reduce heat. Simmer 30-35 minutes or until vegetables are tender.
4. Add black beans.
Tip: Roast the sweet potatoes, tossed in a little bit of olive oil, then add them with the black beans at the end of cooking for a sweeter, more flavorful sweet potato flavor!
Nutrition Facts: Calories: 485, Sodium: 878 mg, Carbohydrates: 79 g, Protein: 20g, Total Fat:10 g, and Fiber: 23g
Make it a meal:
Simple Citrus Almond Salad
Ingredients
For the dressing:
1 orange, zested
2 cloves garlic
1 tablespoon dijon mustard
1/2 cup extra virgin olive oil
1/4 cup orange juice
1 tablespoon white wine or red wine vinegar
1 tablespoon + 1 teaspoon honey
1/4 teaspoon black pepper
For the salad:
2 oranges use the one you zested for the dressing
1/3 cup red onion thinly sliced
1 head lettuce leaves roughly torn
1/4 cup sliced almonds
3-4 basil leaves very thin strips
½ cucumber sliced
Instructions
1. In a small bowl combine the orange zest, garlic, dijon, olive oil, orange juice, vinegar, honey, and pepper. Whisk until mixed and set aside. (This makes more dressing than you'll need for this salad. Save any extra for other salads.)
2. Segment the orange into sections and set aside.
3. Add the lettuce to a large salad bowl. Top with onion, cucumber, and orange segments. Add 4-5 tablespoons of dressing and toss the salad. Sprinkle the salad with the almonds and fresh basil. Serve.
Nutrition Facts: Calories: 274, Sodium: 71mg, Carbohydrates: 15 g, Protein: 5g, Total Fat: 23g, Fiber: 4g
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