Almost everyone could benefit from eating less salt. Americans have taken it to a whole new level at an average intake of 3,500 milligrams per day! This is more than twice the upper limit the American Heart Association recommends for a heart healthy diet. Ninety percent of all American adults are expected to develop high blood pressure at some point in their life. That being said, even without current high blood pressure problems, eating less sodium in your diet can help blunt the rise that can occur with age.
Tip #1: You need to know how much salt you are putting into your body. It is your body and you deserve the right to know how much sodium is in your food. Keep and eye out for sneaky salt levels on your food labels and take the low or no salt vow.
Tip #2: There are six top food categories that contribute to sodium that we as Americans consume. They are: breads and rolls, cold cuts and cured meats, pizza, poultry, soup, and sandwiches. Watch out for the salty six!
Tip #3: Restaurant versions and different brand names of the exact same food product may have different sodium content. Always compare labels and pick the product with the lowest amount.
Tip #4: Try using new recipes at home with no or low sodium. If you are very worried about the taste, there are many spices that you can add for extra flavor. There are also many websites you can gather many no/low sodium recipes from to help you!
Tip #5: When going to restaurants, BE picky. Always specify for your meal to be prepared with no extra salt. You can also ask your server for a sodium content list of menu items.
Tip #6: It may take some time, but you will start to appreciate the actual taste of foods with less sodium and enjoy their natural and true flavors. Taking small steps will help your taste buds adjust.
Tip #7: Keep a tab on how much sodium you’re consuming. Write it down in a journal, on a notepad, or on your phone, just so you have an idea. From here, you can just adjust accordingly.