In today’s over salted, highly processed food world, everyone – regardless of age or health status – can benefit from keeping a watchful eye on their salt intake.

Table salt is comprised of two minerals, sodium and chloride - but it's the sodium piece that brews up trouble. Our bodies do require some sodium to function properly, but for Americans, too much is a far bigger concern than too little. Consuming a high-salt diet puts you at risk for high blood pressure, which can lead to heart disease, stroke, or kidney disease. Excessive sodium intake also increases the risk of stomach cancer, exacerbates heart burn in some individuals, and, on a day to day basis, causes uncomfortable bloat.

How much is too much?

As a blanket statement, the USDA recommends that adults consume no more than 2,300 milligrams daily (that's the amount of sodium in one teaspoon of table salt). However, people over 40 years of age, African Americans, and people with hypertension—altogether, a group that comprises about two-thirds of U.S. adults—are advised to consume no more than 1500 mg of sodium per day. The fact that the average American consumes more than double that amount illustrates how challenging it is to stay within healthy guidelines in our current food environment.

What can you do?

Up to 80% of the salt in the U.S. diet comes from processed foods, not from salt added to food during preparation or at the table, so simply throwing away your salt shaker isn't the solution. Many food companies have plans underway to voluntarily reduce the amount of salt in packaged goods, which is a step in the right direction (bravo!). Even with these changes in place, you'll still have to be very selective about what you eat in order to keep sodium in check.

Here are four key strategies to get your sodium numbers sloping in a downward direction.

1. Go easy on the saltiest offenders.

This list includes deli and processed meats (bacon, sausage, hot dogs, etc.), canned soup and broth, canned vegetables and beans, pickles, frozen entrées, and salty condiments like ketchup, soy sauce, and bottled salad dressing. When you do use these foods, eat them sparingly or look for "reduced sodium" varieties. If you're lucky enough to find "no salt added" versions of canned beans, tomatoes, and other products on this list at your supermarket, you're totally in the clear.

2. Go whole.

Fresh fruits and vegetables, whole grains, and most other unprocessed foods are naturally low in sodium. Plus, many of these foods are rich in potassium, a mineral which helps counterbalance sodium's elevating effect on blood pressure. When whole foods are the foundation of your diet, you're in charge of how much salt is added during the cooking process. Be stingy!

3. Dine in.

Restaurants (fine dining, chain, and fast food) are notorious for pouring on the salt. Even a seemingly innocent entrée, like Chili's "Asian Salad with Salmon", can dish out over 4,000 mg sodium (that's more than double what most folks need in a day!). Dining at home more often will make a significant dent in your sodium intake and, in all likelihood, cut back on your calories and saturated fat, too.

4. Be a label sleuth.

When you're comparing nutrition labels on products at the grocery store, make sure you check the sodium content, too. A friendly reminder: All nutrition stats are listed per serving, so if you eat more than one serving, you'll need to make sure you calculate total sodium accordingly. As a general rule, look for entrees with no more than 800 mg sodium and snack foods with no more than 200 mg—of course, the lower the better.

By Joy Bauer, M.S., R.D., C.D.N.

You’ve lost track of how many chocolate chips you’ve eaten and that box of Santa Claus-shaped candies is calling your name. With New Year’s still to come, your opportunities to overeat and overindulge aren’t over yet.

Before you take one more slice of pie, keep in mind it’s not too late to get a handle on your holiday eating.

If you’ve been good the rest of the year, splurging a bit during the season of stuffing and sugar cookies won’t do you much harm, said Megan Fendt, a registered dietitian at New York-Presbyterian Hospital/Columbia University Medical Center.

“You will not gain weight from one meal by itself,” Fendt said. “Consistency is the key. If you eat healthful meals during the months before the holidays, a splurge or two can be fit in.”

Even if you’ve been overeating since you packed away your bathing suit at the end of summer, don’t give up on yourself, dietitians say.

Before you head to that next family gathering or holiday party, think about your food choices and come up with a plan.

If you know the party will be a food extravaganza, cut down a bit the week before, then allow yourself those extra goodies at the party, a concept called a “calorie bank,” advised Michele Murphy, another registered dietitian at the medical center.

A few hours before the gathering, eat some healthy snacks, such as fruit, non-fat yogurt or vegetables, to prevent yourself from doing too much grazing when you get there. Better yet, offer to bring a veggie tray, fruit salad or other low-fat dish to the party that you can share.

To control how much you consume, as soon as you arrive, get a glass of water and survey your food choices. Think about what you really want to sample and make choices. If you really want to try the chocolate fountain, stay away from the chips and French onion dip.

“Don’t deny yourself the occasional treat,” Murphy said. “What people need to realize is that everybody can eat something of everything — it’s just a question of how much.”

Also, watch your alcohol intake. Not only is alcohol high in calories, it can stimulate your appetite, lower your inhibitions and reduce your willpower to avoid overindulging. Instead of alcohol, drink seltzer or mineral water. If you don’t want to avoid alcohol altogether, try a wine spritzer.

And try not to mindlessly take handfuls from the bowl of nuts or candy while engrossed in conversation. Eat slowly and appreciate each bite. Before going for seconds, keep in mind it takes 20 minutes for the stomach to signal to your brain that you’re full. If you pause a bit before getting a second helping, you may find you’re not all that hungry.

Maintain your exercise program. Exercise burns calories and makes you feel good about yourself, which can give you that motivation to keep your holiday eating in check, the dietitians advised.

By HealthDay