Lowering your daily sodium intake is easier if you are preparing at least some of your meals at home because you are the one in control of how your food is cooked and seasoned. Too often what is marketed or perceived as a healthy meal in restaurants is, in fact, laden with salt. Empower yourself by replacing salt and getting creative with other ways to enhance the flavor of your food with natural substitutes for salt. Adhering to a heart healthy diet is really the same as a cancer prevention diet or a basic healthy diet: one that is low in refined or processed sugar, low in saturated animal and trans fats, rich in nutrient-dense fruits, vegetables, and whole grains, eat fish at least twice a week, and low-fat or fat-free dairy products. Sodium has come under increasing scrutiny in the past few years and has long been a silent culprit in high blood pressure and heart disease. Do you know what The Salty Six are? Many of us have been conditioned with a craving for salt from the foods we ate as children and it takes time for your tastebuds to grow accustomed to the inherent flavor of foods without the pop that salt adds. Besides eliminating processed foods as much as possible, I started cooking without added salt years ago, allowing everyone mostly me to sprinkle sea salt to their taste at the table. Using herbs, spices, and other flavorings is a great way to season food and lower your dependence on the salt shaker.
I love your blog! Or, better yet, make your own. Hypertension Guideline Resources. Send me expert insights each week in Health Essentials News. In the kitchen, swapping regular salt for sodium-free or lower-sodium alternatives can also help. Americans consume up to 75 percent of their sodium from processed foods like soups, tomato sauce, condiments and canned goods. The salt intake of Americans is far above the AHA recommended amount, largely due to the amount of processed and fast food that we eat. You can also find reduced-sodium salt that’s made into flake-shaped crystals, which are less dense and therefore lower in sodium by volume Diamond Crystal Salt Sense. Comments I love all the ways you can add flavor without sodium — I have tons of spices and love using fresh herbs, lemon juice, and lots of onion, garlic, bell pepper, and celery.
Many Americans have acquired a taste for a high salt diet. One way to cut back is to skip the table salt. However, most of the sodium in our diets comes from packaged, processed foods. The American Heart Association recommends no more than 2, milligrams mgs a day and an ideal limit of no more than 1, mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1, mg a day can improve blood pressure and heart health. Sodium chloride or table salt is approximately 40 percent sodium. These amounts are approximate. Sodium can be sneaky! Taking control of your sodium means checking labels and reducing preservatives.