Eating less salt is part of a smart dietary plan, especially for people with high blood pressure and heart disease. Salt substitutes found in the grocery can help those on a salt- restricted diet add flavor back to their food.
But salt substitutes aren’t for everyone. Here are some facts about limiting dietary salt and tips about salt substitutes:
• Talk with your doctor about dietary salt. The average American eats between 3,000 mg and 5,000 mg of salt each day. Studies suggest that this far exceeds what is considered healthy. Studies also show that if Americans significantly reduced the amount of salt they ate they could lessen their risk of heart disease and early death. Check with your doctor about the amount of daily salt you should eat. Only a doctor who has examined you and knows your medical conditions can properly advise you about this issue. The American Heart Association (AHA) recommends that healthy people limit daily salt to less than 2,300 mg of sodium per day (about 1 teaspoon of salt) and states that African Americans, middle-aged and older adults, and people with high blood pressure need less than 1,500 mg per day. A person who has to limit salt intake can benefit from talking with a nutritionist, and learning how to spot unexpected sources of salt – such as ice cream!
• Ask your doctor about prepared salt substitutes. According to the Cleveland Clinic Foundation (CCF), prepared salt substitutes found in the grocery store are not for everyone. They can even be dangerous for some people. Salt substitutes are often made of potassium chloride instead of sodium chloride (found in regular table salt). If you have certain medical conditions, such as kidney disease, you need to avoid excess potassium because your body is likely unable to properly get rid of it. And too much potassium can lead to early death. People with high blood pressure and heart disease might also take medications that interact with potassium. If this describes you, you’ll need to be cautious about using prepared salt substitutes. In addition, some salt substitutes are not salt-free and instead just contain less salt then regular table salt. The CCF advises that if you have heart, liver, or kidney disease; high blood pressure or any other chronic condition; or if you are taking medications, always check with your doctor before using salt substitutes.
• Choose healthy salt-free alternatives. At first, adjusting to a diet with less salt can be challenging. But over time your taste buds will adapt to the change. And by making change you can discover new tastes and flavors. Natural salt-free alternatives, including herbs and spices, can give food the zip it needs to be healthful and tasty. The AHA recommends seasoning food with non-salt and flavorful alternatives such as basil, sage, rosemary, thyme, lemon juice, cinnamon, ginger, garlic (but not garlic salt), and others. To avoid salt in foods and beverages, check all product labels for the words salt or sodium. Also look for the symbol for salt which is “Na” and ingredients that include the word “soda,” which refers to sodium bicarbonate or baking soda.
• Improve lifestyle behaviors. Remember that salt reduction is only one part of a healthy lifestyle for people with high blood pressure or heart disease. Choose other healthy lifestyle habits as well: Get regular exercise (based on your doctor’s recommendations), eat a balanced diet, don’t smoke, reduce your stress, and limit your alcohol intake.
