ADDING FLAVOR THE HEALTHY WAY

ADDING FLAVOR THE HEALTHY WAY

             

LOWERING SALT INTAKE

When it comes to health, sodium (salt) has drawn a considerable amount of attention because of its relationship to high blood pressure. High blood pressure is a leading risk factor for heart attack, stroke and kidney disease. Scientists have discovered that some people’s blood pressure is sensitive to excess sodium in the diet.

            Because high blood pressure is such a serious health problem, most of the salt comes from processed foods; however, only about 15 percent of the sodium in the average diet is added in the kitchen or at the table. The top sources of salt in the diet include processed meats, prepackaged meals, fast foods, canned and dry soups, cheese, salted snack foods and certain condiments. The best way to learn how much sodium is in a food is to read the label. Foods that provides over 300 milligram per serving are particularly high in sodium. For a single food item to carry the term “healthy” on the label, it must contain 360 fewer milligrams of sodium per serving. Following is a list of foods particularly high in sodium:

·        Canned and dry soup

·        Prepackaged meals

·        Soy sauce

·        Salted popcorn

·        Processed cheese

·        Cured Ham

When we’re born with a preference for sweet tastes, salt is an acquired taste. Many people find that after cutting down on salt, many foods that they used to enjoy tastes too salty. 

Cut down gradually to give your taste buds time to adapt. To be sure to consume no more than 2,400 milligrams of sodium per day, try to following some of these helpful tips:

·        Choose foods that are naturally low in sodium such as fresh fruits and vegetables.

·        Break the habits of adding salt during cooking---- there’s no reason to salt cooking water

·        Rinse canned meats, legumes and vegetables under cold water to remove excess salt.

·        Eat a variety of foods during a single meal to stimulate the taste buds.

·        Eat meals slowly and savor the flavor and aroma of it bite.

·        For meals with dried seasoning packets, use half or less of the packet to cut down on the sodium.

·        Learn to season foods with herbs, spices, fruit juice and flavored vinegars.

·        Limit processed meats such as hot dogs, ham, bacon and luncheon meats.

·        Buy low salty snack food.

·        Limit consumption of olives, pickles, relishes and many salad dressings which are loaded with salt.

·        When eating out ask for meals to be prepared with less salt, ask for sauces to be served on the side and avoid using salt shaker.