Perhaps the most overlooked and most challenging heart-smart tactic is slashing sodium (that’s salt) from your diet. Why is that so hard? Because we Americans crave salty tasting foods.
The daily recommended salt intake is 2,300 mg. That’s about a teaspoon of salt. For people at risk of heart disease, the suggested daily intake is even lower (1,500 mg).
You say that you don’t salt your foods at the table that much? Of course. But foods naturally contain salt, and all salt counts. Which explains why the average American consumes twice the amount of recommended sodium per day – adding up to over 7 pounds of salt a year per person.
We all need sodium in our diet. But a high-sodium diet can cause the body to retain water, which increases the force (pressure) inside blood vessels. Having high blood pressure damages blood vessels, increases the heart’s workload, and sharply raises the risk for heart attack, stroke, congestive heart failure, and kidney disease. Eating a healthy diet that is low in sodium can help keep blood pressure in check.
Who Salts First?
About 2 in 5 Americans grab the salt shaker without tasting first. Mostly younger Americans, ages 18 to 54. About half of us try to avoid high-sodium foods. These are soups, condiments, canned vegetables, frozen meals, lunchmeats, packaged noodle and rice mixes, baked goods, and snack foods.
Shake the Salt Habit
- Shake off the salt. Reduce the amount of salt added to recipes. Start by using 25 percent less and gradually cut back more over time. When reducing salt in recipes, try using a salt-free seasoning.
- Add a splash. Acids such as a lemon juice or vinegar imitate the effect of salt when added to vegetables, fish, and soups.
- Pass on the high-sodium soy sauces. Instead, add flavor to marinades with herbs and spices, fruit juice, wine or flavored vinegars, or use a ready-made salt-free marinade.
- Go natural. Choose fresh or plain frozen vegetables and add your own seasonings. Prepare rice dishes from scratch instead of using prepackaged mixes. Cook the rice in low-sodium vegetable or chicken broth, and add flavor with a splash of olive oil and some onion, mushrooms, celery, and herbs.
- Read food labels: Look for food labels that say “No Added Salt” or “Sodium Free.”
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