Lower your Sodium intake by 1,000mg In One Easy Step

At a recent check up my doctor advised me that my blood pres­sure was unhealth­ily high. There’s lots of factors going into that of course, but one rela­tively easy step to reduce blood pres­sure is to reduce your sodium intake.

The recom­mended daily allowance of sodium (RDA) is 2,300 mg. However the aver­age amer­i­can prob­a­bly gets 4,000 — 5,000mg. The main culprit is of course processed food. But I don’t just mean pizza’s, and frozen dinners (both guilty). If you eat a bag lunch at work then lunch meat is also a major source of sodium in your diet.

On aver­age people put some­where between 3 and 6 slices of lunch meat in their sand­wich. Each slice prob­a­bly has at least 250mg of sodium in it. That’s 750 — 1,500mg of sodium just from a lunch sand­wich and it doesn’t include the bread itself!

There’s a solu­tion though. It’s econom­i­cal, it’s healthy and it actu­ally tastes better. Best of all it’s easy.

Go to your local grocery store and purchase bone­less, skin­less chicken breast (or tender­loin). Make sure it hasn’t been pumped with brine (a common prac­tice now). 3oz of chicken breast (around 6 – 8 slices of lunch meat) could have as little as 30mg of sodium in it. While you’re at it pick up some sodium free poul­try season­ing.

Now chop up the chicken into strips, season to taste and grill. Sepa­rate the strips into bags (2oz per lunch for however many lunches you want that week) and then freeze them.

Simple as that. They taste better than the processed lunch meat, you can stock up and do weeks at a time (I’ve done two months worth before) and you’re cutting hundreds of mg of sodium a day out of your diet. Person­ally I dropped 2,500mg per week off my diet from this single step.

About Eoghann Irving

Overly opinionated owner and author of eoghann.com. You can get updated on his posts directly on the blog here or through the usual social networking suspects. What? You expected me to say something interesting here? That's what the blog posts are for. Eoghann has often wondered if people read these little bio things we have to fill out everywhere on the internet and, assuming they do, why?