1. Most Americans consume double the recommended amount of sodium but only half of
recommended potassium.
In a study presented at American Heart Association’s Scientific Sessions, researchers
studied 827 U.S. adults ages 20 to 69, analyzing 24-hour urine samples taken as part of
the 2014 National Health and Nutrition Examination Survey. The average sodium intake
was 3,662 milligrams per day, compared to 1,500 mg recommended by the AHA for
optimal heart health. Federal dietary guidelines recommend a sodium limit of 2,300 mg.
Men consumed more sodium than women.
Average potassium intake was 2,202 mg, compared to the recommended 4,700 mg.
Women consumed less potassium than men, African Americans consumed the least
potassium, and whites consumed the most.
Sodium often lives in our traditional recipes, disguised in dressings or sauces or
side dishes. But added sodium in your holiday favorites isn’t a must-have
ingredient. Instead, why not cut-down on salt and reinvent these eats into new
holiday traditions? Not sure how? Here’s our top 10 ways to help you make the
change:
1. Make your dishes from scratch. You’ll always have more control over the
amount of sodium in your food compared to ready-to-eat foods when
you prepare your food at home.
2. Swap salt for herbs and spices. Using sage, thyme, oregano, basil, and
other savory herbs are great substitutes. And don’t forget garlic! This bulb,
fresh or dried, can perk up any dish. Experiment with different pairings for
some new tasty traditions.
3. Use vinegar or citrus juice to perk up flavors, but add them at the last
moment. For example, vinegar is great on hot and cold greens. Lemon and
lime juice compliment meats and fruits.
4. Try to buy your bird fresh, not injected with a sodium solution. Check
the ingredients label and look for words such as “broth,” “saline” or “sodium

2. solution.” Sodium levels in unseasoned fresh meats are around 100 mg or
less per 4-ounce serving.
5. Compare nutrition labels and choose foods with the lowest amount of
sodium you can find, especially if these items are part of the salty six:
breads, cold cuts, pizza, poultry, soup, and sandwiches. This also applies
to any pre-packaged seasoning mixes or spice combinations.
6. If you need to use store-bought broth, go for the lower sodium option.
You likely won’t notice the difference, especially by adding fresh herbs and
spices.
7. Drain and rinse canned beans and vegetables. This can cut the sodium
by around 40 percent.
8. Add dried vegetables and fruits like mushrooms, tomatoes, cherries, or
cranberries for a burst of flavor. Some vegetables and fruits have a more
intense flavor when dried than when fresh. Read the ingredients list to
select dried fruits without added sugars.
9. Choose condiments carefully. For example, soy sauce, bottled salad
dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and
relish can be sky-high in sodium. Check the nutrition label to find out how
much sodium is in your condiment of choice or make homemade
condiments.
10.Taste your food before adding salt. If you think it needs a boost of flavor,
add freshly ground black pepper or a squeeze of fresh lemon or lime and
test it again before adding salt. Lemon and pepper are especially good on
fish, chicken, and vegetables.
What foods have potassium?
Fruits, vegetables, fat-free or low-fat (1 percent) dairy foods and fish — are good
natural sources of potassium. For example, a medium banana has about 420 mg
of potassium, and half a cup of plain mashed sweet potatoes has 475 mg.

3. Other potassium-rich foods include:
 Potatoes
 Greens
 Spinach
 Mushrooms
 Lima beans
 Peas
 Tomatoes, tomato juice and tomato sauce
 Oranges and orange juice
 Cantaloupe and honeydew melon
 Grapefruit and grapefruit juice (talk to your healthcare provider if you’re
taking a cholesterol-lowering drug)
 Prunes and prune juice
 Apricots and apricot juice
 Raisins and dates
 Fat-free or low-fat (1 percent) milk
 Fat-free yogurt
 Halibut
 Tuna
 Molasses
And when you fill your plate, keep portion size in mind.

4. Eating less means less sodium in your diet. It’s all a part of an overall heart-
healthy eating pattern. The American Heart Association recommends you focus
on eating fruits, vegetables and whole grains; include low-fat dairy products,
poultry, fish and nuts; and limit red meat, sweets and sugar-sweetened
beverages. To learn more, check out the American Heart Association’s Holiday
Healthy Eating Guide and visit our collection of holiday recipes.