Tricks to Reduce Salt Intake
Tricks to Reduce Salt Intake
Salt is everywhere. One of the most widely used seasonings in the world, salt enhances the flavors of other ingredients. It’s often said that salt makes other ingredients taste more like themselves. In food products, salt is used to balance bitterness and act as a binding agent, among other functions.
Despite the incredible properties of salt, it should not be consumed liberally. Consuming excess salt may contribute to high blood pressure, which is associated with heart disease, the leading cause of death for both men and women. One strategy to lower blood pressure, and in turn lower the risk of heart disease, is to reduce salt intake.
Cook at home. Choose recipes that rely on herbs, spices and citrus for flavor as opposed to salt. Incorporate bold ingredients like garlic, ginger and onions. Season with salt to taste, which means try the dish before you add salt. Add small pinches of salt to bring out the flavors of the dish, rather than make it taste salty.
Read labels. Many food products have “hidden” salt. They don’t necessarily taste salty, but salt is used to increase shelf life or play another role. Read labels to learn about the salt in condiments, baked goods and other foods. Look at the % Daily Value, which is the amount of sodium each serving contributes to the daily recommendation of 2,300 milligrams.
Choose low-sodium food products. Many products such as canned soups, soy sauce and breads have low-sodium versions. If a product says “low-sodium” it must be 140 milligrams of sodium or less per serving. If a product says “reduced sodium” it must be at least 25% less sodium than the original product, but it’s not necessarily low-sodium.
Communicate well when dining out. Depending on the dish, many chefs can accommodate a meal that is lower in salt. Order thoughtfully; do not ask for a soup without salt. Rather, explain your dietary restriction and ask about the best options, if a sauce can be served on the side, etc.
Consider the context of the day. The American Heart Association recommends no more than 2,300 milligrams of sodium (1 teaspoon of table salt) per day. They establish an ideal limit of 1,500 milligrams of sodium per day, especially for those with high blood pressure. This might sound like a lot, but because salt is in so many foods it adds up quickly.
Beyond reducing blood pressure, practicing these strategies is likely to have benefits for overall health. How do you flavor your food with less salt? Let us know @GPEmbrace.
