In This ArticleView AllIn This ArticleHydrateSweat it OutPrioritize PotassiumLow-Sodium BreakfastOther Low-Sodium Eating Tips
In This ArticleView All
View All
In This Article
Hydrate
Sweat it Out
Prioritize Potassium
Low-Sodium Breakfast
Other Low-Sodium Eating Tips
Close
Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
While our bodies do need some sodium, eating too much sodium over the long term can put you at risk for serious health concerns likeheart diseaseorhigh blood pressure. So what should you do when you check out the nutrition facts and realize the dinner you had last night was saltier than you expected? Don’t worry, we asked registered dietitians to give us their best tips for recovering from eating too much sodium.
Eat Too Much Sugar Last Night? Here’s What Dietitians Recommend You Do Today
1. Drink Lots of Water
Upping your water intake isn’t the only way to rehydrate after a particularly salty meal.Amy Goldsmith, RDN, LDN, owner of Kindred Nutrition & Kinetics, in Frederick, Maryland, suggests that you reach for more high-water-content foods like fruits and vegetables, as they can also help you dilute and flush out the extra sodium in your body. Some examples ofhydrating foodsto choose include cucumbers, watermelon and celery.
2. Sweat It Out
If you’re looking for another way to reset after a salty meal, try working up a sweat with your favorite workout. “Exercising boosts circulation and promotes sodium loss through sweat,” saysUmo Callins, M.S., RD/LD, CSSD, CPT, a sports dietitian and fitness coach with Well Rooted Health and Nutrition based in Oklahoma City. Since water is the other primary component in your sweat, make sure that you are also stayinghydrated with waterduring your workout.
3. Prioritize Potassium-Rich Foods
Sodium and potassium work together to maintain fluid balance in your body. So if you want to counteract the effects of too much sodium,upping your potassium intakecan help. “Potassium works in opposition to sodium in the body, so eating potassium-rich foods like bananas, oranges, spinach and sweet potatoes can help balance sodium levels,” says Rouse.
While most of us are eating too much sodium, we’re oftenmissing the markon potassium. The American Heart Association recommends that most women get 2,600 milligrams of potassium a day and men should aim for 3,400 mg per day.If you had a high-sodium meal last night, try incorporating somehigh-potassium foodslike avocado, yogurt, bananas and leafy greens to your breakfast.Avocado toastor ayogurt bowlare great balanced options.
4. Have a Low-Sodium Breakfast
Other Ways to Lower Your Sodium Intake
Here are some other strategies to help you maintain your health goals and reduce your overall sodium intake.
The Bottom Line
Don’t let one salty meal or snack derail your efforts to lower your sodium intake. These simple dietitian-recommended action steps like increasing your water intake, working out and eating potassium-rich foods can help you get back on track in no time. It’s also a good opportunity to reflect on the circumstances (such as excess stress or lack of sleep) that had you reaching for saltier foods, so you can find a way to adjust your routine in the future. Take heart, one high-sodium meal or snack won’t impact your heart health as much as your overall eating pattern over the years.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Sodium in Your Diet.American Heart Association.A Primer on Potassium.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Food and Drug Administration.Sodium in Your Diet.American Heart Association.A Primer on Potassium.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Food and Drug Administration.Sodium in Your Diet.American Heart Association.A Primer on Potassium.
U.S. Food and Drug Administration.Sodium in Your Diet.
American Heart Association.A Primer on Potassium.
