La Semana Mundial de Concientización sobre la Sal se enfoca en la relación entre el sodio y los accidentes cerebrovasculares
- Panes y panecillos
- Carnes frías y curadas
- Platillos de pasta
- Platillos de carne
- Bocadillos (snacks)
- Lea las etiquetas nutricionales al ir de compras para saber cuáles son las opciones de sus alimentos favoritos con menos sodio.
- Consuma más frutas y vegetales, ya sea frescos, congelados (sin salsas), o enlatados (sin que se les haya agregado sal).
- Limite el consumo de alimentos procesados ricos en sodio.
- Si sale a comer pida que no le agreguen sal a su comida.
World Salt Awareness Week | Features | CDC
World Salt Awareness Week
What Is a Safe Amount of Sodium?
Why Are People Eating So Much Salt?
What You Can Do
- Bread and rolls
- Cold cuts and cured meats
- Fresh and processed poultry
- Pasta Dishes
- Meat mixed dishes, such as meatloaf with tomato sauce
- Snacks, such as chips, pretzels and popcorn
- Many chain restaurants offer nutritional information on their website. You can also search more than 150,000 restaurant foods on MenuStat to compare the sodium content of different restaurant meals.
- Scan the menu for items labeled “low sodium” or ask your server for more information about how much salt is added to your meal.
- Ask that no salt be added to your food.
- Ask for dressings and sauces on the side so you can control how much is added to your meal.
- Check the label and choose foods lower in sodium. The food label will tell you how many milligrams of sodium are in a serving size. Learn more about how to understand and use the Nutrition Facts label.
- Compare brands. Different brands of the same food (i.e., tomato sauce) can vary in sodium content. Compare and choose the lower sodium brand.
- When available, buy low sodium, lower sodium, reduced-sodium, or no-salt-added versions of products. Talk to your grocer about lower sodium products and ask that the store stock lower sodium foods.
- Buy fresh, frozen (no sauce), or no-salt added canned vegetables.
- Season your meals with spices, herbs, or lemon juice instead of salt.
- Eat more foods with potassium; research shows that foods low in sodium and high in potassium can help reduce blood pressure. Examples include bananas, dried apricots, spinach, low- or no-fat yogurt, beans other than green beans, and potatoes.
- Don't know where to start? Search hundreds of heart-healthy recipes that are lower in sodium at the Healthy Eating and Lifestyle Resource Center on the Million Hearts® website.
What CDC Is Doing
- Jackson, SL, Coleman King, SM, Zhao, L, Cogswell, ME. (2016). Prevalence of Excess Sodium Intake in the United States–NHANES, 2009-2012.MMWR; 64(52); 1393-7.
- Agricultural Research Service. Table 1. Nutrient Intakes from Food and Beverages[64 KB]. What We Eat in America, National Health and Nutrition Survey (NHANES) 2011–2012.
- Vital Signs: Where's the Sodium? Centers for Disease Control and Prevention (2012). Accessed 2/17/16.
- Bibbins-Domingo K, Chertow GM, Coxson PG, Moran A, Lightwood JM, Pletcher MJ, et al. Projected effect of dietary salt reductions on future cardiovascular disease. N Engl J Med 2010;362(7):590–9.