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December 2024
Learn to Use Less Salt
Salt is an acquired taste. It is also an essential mineral. It plays a key role in maintaining fluid balance and other processes for our bodies to run smoothly. The amount the body needs is much less than what most Americans eat. Too much salt can contribute to high blood pressure, heart disease, stroke, heart failure and kidney disease. Research suggests that we can retrain our tastebuds and enjoy meals that are lower in salt.
Sodium/Salt Basics
Sodium is an essential mineral found naturally in foods; however, it is mainly consumed as salt. Salt is made up of sodium and chloride. Health care professionals often use the words sodium and salt interchangeably.
The current Dietary Guidelines suggest no more than a teaspoon of salt, about 2300 mg of sodium per day, as part of a healthy eating pattern.
Try to identify where the salt is coming from and see how you can learn to use less. Is it from salt at the table, used in cooking, grocery shopping, and/or eating out?
These six popular foods, identified by the American Heart Association, will add excess sodium to your diet:
- Breads & Rolls
- Pizza
- Sandwiches
- Cold Cuts & Cured Meats
- Soup
- Burritos & Tacos
Tips to Use Less Salt
Studies show salt is an acquired taste that can be modified. Although it may take a little time and some effort, here are some ways to cut back on salt.
Skip the Shaker
Gradually reduce how much salt is used in each meal. One study showed most participants removed the saltshaker from the table in three weeks.
Spice it Up
Use flavorful herbs and spices instead of salt.
Fresh or dried herbs including rosemary, thyme, oregano and basil, are good substitutes. When it comes to spices, cayenne, cinnamon, and nutmeg, are options. Vinegar, citrus juice, garlic, peppers and onions will add flavor too.
At the Grocery Store:
Shop Whole - Buy mostly whole, less processed foods with fewer ingredients. Processed and packaged foods tend to be higher in added salt. Check the nutrition facts label so you are aware of how much sodium is in each serving.
Eat at Home More Often
Cooking at home can help to control how much salt you eat. Restaurant meals tend to be high in sodium.
When eating out, check restaurant menus and posted nutrition information to determine high-sodium menu items. Request food be prepared with no salt and have sauces and dressings on the side.
Your health will benefit from even a modest reduction in salt intake.
Just 1 teaspoon of salt has 2325 mg of sodium!
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