The Reality of Excess Sodium
Average Korean sodium intake is about 3,500mg — 1.7× the WHO recommendation of 2,000mg. Excess sodium raises the risk of hypertension, cardiovascular disease, and stomach cancer.
- •Top sodium source: kimchi and salted seafood
- •Second: soups, stews, and noodle dishes
- •Third: processed foods and eating out
- •Hidden sodium: bread, cereal, and sauces contain plenty too
Where Sodium Hides
- •1 pack of instant noodles: about 1,800mg (90% of the daily recommendation)
- •1 serving of kimchi stew: about 2,000mg
- •1 bowl of jjajangmyeon: about 2,500mg
- •A burger meal: about 1,200mg
- •2 slices of white bread: about 300mg
- •MSG (monosodium glutamate) contains sodium too
Practical Ways to Cut Sodium
- •Leave the broth: the easiest move, cuts sodium 50%
- •Check nutrition labels: sodium per serving
- •Choose low-sodium products: low-sodium soy sauce and soybean paste
- •Use natural seasonings: garlic, ginger, pepper, lemon juice
- •Cook at home: far more control than eating out
- •Drink enough water: helps flush sodium
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Your palate adapts in 2-3 weeks. Build the habit of eating gradually less salty.
Cutting Sodium When Eating Out
- •Ask for it "less salty"
- •Request sauces and dressings on the side
- •Choose grilled dishes or salad over soup-based meals
- •Go easy on side dishes: especially salted seafood and pickles
- •Rinse your palate with water or tea instead of broth
Potassium Helps Flush Sodium
Potassium helps excrete sodium and supports blood pressure control. Cut sodium while raising potassium.
- •Banana: 420mg each
- •Potato: 900mg for a medium one
- •Spinach: 840mg per cup
- •Avocado: 490mg per half
- •Sweet potato, tomato, orange, and more
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With kidney disease, too much potassium can be dangerous. Consult your doctor.
“Taste is a habit. Start eating a little less salty today and in three weeks salty food will feel uncomfortable.”
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