Reducing Your Salt Intake

Wednesday, 23 June 2010 15:57

The sodium in salt is literally everywhere:  cheese, restaurant meals, packaged snacks, convenience foods, and catsup. Most of us get the majority of our sodium as sodium chloride, which is plain, ordinary table salt. (And don't be fooled, sea salt and kosher salt are sodium chloride, too.)

According to the National Heart, Lung, and Blood Institute, current guidelines recommend less than 2,400 mg of sodium a day. That's equivalent to a mere teaspoon of table salt a day, whether used in cooking or at the table. Less is even better. The institute notes that 1,500 mg of sodium offers great blood pressure-reducing benefits and can help blood pressure medications work better.

So how can you reduce the amount of sodium you consume? Get sodium-savvy by reading food labels. Become familiar with foods that have high naturally-occurring sodium, such as celery. Here are a few more tips:

• Buy fresh, plain frozen (no sauces), or canned "no salt added" vegetables
• Stay away from canned or processed meat, fish, or chicken
• Opt for herbs, spices, and salt-free seasoning blends rather than salt
• Cook rice, pasta, and hot cereals without salt
• Rinse and drain canned foods, such as tuna and beans, before using
• Choose low-sodium, ready-to-eat breakfast cereals
• Cut back on frozen dinners, pizza, canned soups or broths, and salad dressings