Remembering which foods to limit and which ones to consume in abundance is important in staying healthy.

Sodium, for instance, is a mineral that is important for the body but only in limited amounts. Commonly called "salt," sodium is found in the fluid that surrounds the cells in your body. It regulates blood pressure, maintains water balance in cells, and influences the ability of muscles to relax and of nerves to send signals.

The tricky part is getting enough but not too much. Sodium occurs naturally in many foods. However, it is added to many prepared foods, most commonly as sodium chloride, or table salt.

The U.S. Department of Agriculture and Department of Human Services published new dietary guidelines in February 2011, based on current scientific data. The guidelines recommend that all people over age 51, African-Americans of all ages, and all people who have high blood pressure, diabetes, or chronic kidney disease should limit their sodium to 1,500 mg daily. One teaspoon of salt is equal to 2,300 mg of sodium.

Lower sodium intake can benefit our health by lowering blood pressure and preventing heart and blood vessel disease. Many people know they need to limit their salt intake, but they eat processed foods, which have lots of added salt. Americans receive 75 percent of their sodium from foods such as crackers, chips, breads, pasta, pizza, cheese, canned foods, and cured meats.

The Institute on Medicine released a report in April 2010 titled "Strategies to reduce sodium intake in the United States." The report recommends new government standards for the acceptable amount of sodium added to processed food. The goal is to reduce the sodium content of the food supply slowly, unnoticed by most people as their taste sensors adjust.

One large discount chain has started to reduce the sodium content of its house brands by 25 percent and is encouraging other national brands to do so. This is a start. However, if consumers demand less salt in their foods, the industry may act faster.

How can you lower the amount of sodium in your diet?

• Read nutrition labels for information on sodium content, and purchase foods that are lower in sodium. Frozen meals are usually high in sodium, frozen vegetables are usually lower. Many canned vegetables have lower-salt versions.
  
• Try to focus on eating five to 10 fresh fruits and vegetables daily.
  
• Cook at home, where you have more control over what is added. Use little or no salt, or salt-free seasonings and herbs.
  
• At restaurants, ask that no salt be added to your food or order lower-sodium options.

Keep your sodium intake to 1,500 mg. Read labels. Eat fresh. Eat fresh. Eat fresh!