We all need sodium (salt) to maintain health. But too much of this good thing is associated with high blood pressure.
Evidence suggests that many people that are at risk for high blood pressure can reduce their chances of developing it by consuming less salt or sodium. The condition of high blood pressure increases the risk of:
- strokes
- heart attacks
- kidney disease
So that is the why. On with how.
Recommended daily amount of salt is about 1 level teaspoon or 2,400 mg sodium. If a high percentage of your daily food consumption comes in a package or can, you must check the food label for sodium content. Chose frozen over canned vegetables, or pick the low sodium canned veggies.
If your food is prepared by somebody else, i.e. a restaurant, be aware that salt is a crowd pleaser. Request that any sauce, gravy and dressing be served on the side and then use them sparingly. Also, Chinese food is notoriously salty, especially soy sauce. When eating out make a request that no salt be added.
It is estimated that 75% of sodium consumption is in processed foods, and you can’t control this. Have you looked at a canned soup label lately? Choose the low sodium or no sodium options.
The ideal alternative would be to make your own. With a bit of planning and creativity, preparing your own meals is not all that time consuming.
Many foods have salt that is brought to you by nature, usually in small amounts. Fresh fruits and vegetables have very little sodium. A great way to learn to appreciate their natural flavors is combining a taste bud happy veggie with one not as delightful.
Most importantly, your taste buds need to go through a transition period. Start by cutting back added salt with the goal of cutting it out. Happy is the day you toss your salt shaker into the trash.
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