5 easy ways to reduce salt in your diet
Recent studies have confirmed that most Americans consume too much salt. Reducing this habit could have far-reaching affects. According to a recent WebMd Health News report, “cutting U.S. salt intake by just half a teaspoon a day would prevent up to 92,000 deaths, 99,000 heart attacks, and 66,000 strokes — a benefit as big as smoking cessation.” But what does sodium reduction mean for the individual?
Too much salt leads to fluid retention and can contribute to an increased risk of high blood pressure and other diseases. According to MSNBC.com, approximately 30 percent of Americans over the age of 20 have hypertension or take blood pressure lowering medication. Hypertension in children is also on the rise. For those with the disease, salt creates additional problems. Dr. Virginia Brooks, a researcher from the Oregon Health and Science University found that in persons suffering from hypertension, salt activates the brain in what might be described as an aggitated “fight or flight response.”
A moderate amount of salt in the diet is necessary. Most experts recommend a daily intake from 1,500 to 2,400 milligrams per day for healthy adults. But monitoring sodium intake can be tricky. Very little of our daily intake comes from salt added during cooking or at the table. In fact, the biggest culprit is hidden salt in processed food. The U.S. Department of Agriculture says that 77% of the salt in the American diet comes from processed food. Only 6% is shaken out at the table, and only 5% is sprinkled during cooking, according to WebMD.com.
So what are the best ways to reduce your salt intake? Try these steps at home to reduce the sodium in your diet.
- Read nutritional labels to determine how much sodium is in the foods you eat. Opt for low salt alternatives, but know that even low salt products may be have sodium levels that are significant.
- Eat fewer processed foods.
- Choose fresh fruits and vegetables when possible.
- In the kitchen, add salt to taste at the end of the cooking process. This allows you to add only as much sodium is necessary to complement the flavors already in the food you’ve prepared.
- Experiment with new seasonings. Fresh herbs, lemon, and spices such as curry or pepper add zest and flavor without salt.
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