SALT AND SODIUM

Americans eat a lot of salt. It is in our shaker and in the processed and convenience foods we eat. We love to add it while cooking or at the table. For most of us, this is not a big problem. But as we age, some of us may develop high blood pressure or heart disease and may be asked by our doctor to eat less salt.

Most people eat more salt than they need. Much of this salt is added during the processing and manufacturing of foods and beverages. Salt or sodium is found in most prepared foods, including "instant" foods, pasta mixes, cakes, pies, cookies, and breads. It is also commonly added to canned vegetables as a preservative and flavor enhancer.

Salt is 40 percent sodium. Six grams of salt contain 2400 milligrams of sodium. One teaspoon of salt has about 2000 milligrams of sodium. That means we need about one teaspoon of salt per day. To find out how much sodium is in a food product, read its food label located on the back or side of the package.

Here are some tips to help reduce the salt in cooking:

do not automatically include salt when a recipe calls for it; many recipes taste great even without salt (Salt is usually only necessary in small amounts in recipes for bread and other baked goods. It helps the foods rise properly.)
try other seasonings, such as parsley, oregano, sage, thyme, and cumin
choose fresh garlic or onion or garlic or onion powder instead of garlic salt or onion salt
try lemon juice or vinegar
switch to pepper
select canned foods that are prepared without salt
eat fresh or frozen fish, poultry, and meat
choose fresh or frozen vegetables and fruit
choose lower sodium varieties of cooking marinades

Learn to use spices and herbs rather than salt to heighten the flavor of food. Give yourself a week or two to adapt to these low salt strategies. You will be surprised just how easy it is.

Remember, we need sodium for our bodies to function properly. The problem lies in excess use, so see if you can reduce your salt intake to less than 2400 milligrams per day. It can be done without compromising the quality and taste of the food you love.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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