Thanks to our hectic lifestyles and the ease of grab-n-go foods, not to mention more frequent restaurant trips, over the years our palates have become so accustom to the taste of salt that most of us have no idea how much we consume on a daily basis.
According to the American Heart Association that number runs between 9 and 12 grams a day-twice the amount that’s recommended. Adding salt to the wound, it can be to blame for high blood pressure, stroke and heart disease, and is linked to osteoporosis, asthma, stomach cancer, kidney stones, and obesity.
Sure, some salt is necessary for our health – to regulate blood pressure and help with muscle and nerve function. But according to the American Medical Association, if we halved our salt intake, as many as 150,000 premature deaths could be prevented each year.
Government action
Many public health experts believe that if any large-scale success in salt-intake reduction is to be had policy makers and the food industry need to get involved. It seems to be working in the UK. An organized group called CASH (Consensus Action on Salt and Health) has been working with the food industry and British government to help reduce the amount of salt in their foods. During a successful national campaign, food manufacturers made voluntary reductions in salt content and British citizens had reduced their annual sodium consumption by 10 percent.
Smackdown on salt
With or without government intervention, it’s up to us to take control of our own health. It’s recommended that we aim for a healthy range of 1500 to 2400 milligrams of sodium a day, or about one teaspoon of salt.
Simply ways to cut back:
Read labels and buy foods with less salt
Cook your own meals
Remove the salt shaker from the table and stove
Plug half of the shaker holes with rice
When you’re cooking, limit:
- Soy sauce
- Catsup
- Salad dressings
- Barbecue sauce
- Salsas
- Bouillon cubes
Instead, experiment with herbs and spices to season your food. Try cumin, ginger, curry powder, cilantro, basil, or other alternatives like fresh garlic, mustard powder, lemon or lime juice, vinegar, red wine, onions, shallots, or chilies. A variety of salt substitutes are also available.
Labels unveil the hidden truth
Not only do labels tell you how much sodium is in each serving, but they also list salt or sodium-containing compounds. Watch out for any of these words listed as the first few ingredients:
Monosodium glutamate (MSG)
Baking soda
Baking powder
Disodium phosphate
Sodium alginate
Sodium nitrate or nitrate
Highest salt-containing foods are processed ones like microwavable meals, soups, deli meats and condiments.
Packing on the pounds?
Even healthy foods can have deceivingly high salt content, like whole-grain bread, chicken breasts or cottage cheese, making it all the more important to read your labels closely. Salt causes the body to store more fat. It also makes you hungrier and thirstier, which can easily cause a calorie overload.
Reset your taste buds!
You may savor salty flavors now, but your taste for it was learned and it can easily be unlearned without you missing it…too much anyway. Within three to four weeks, your body will have adjusted to your healthier eating habits and you’ll become more sensitive to salty foods. You’ll find that food tastes much better fresh-plus it’s better for your health!
For additional articles on blood pressure and other heart friendly ideas, try this: http://www.enzymatictherapy.com/Better-Living/Heart/Blood-Pressure.aspx
Jessica VandenHouten is an award-winning, published writer and communication manager at Schwabe North America, one of the nation’s leading nutritional supplement companies headquartered in Green Bay, Wisconsin. Writing in the health industry for more than 10 years, Jessica stays current on advances in medical research and health trends while covering such topics as women’s wellness, organic living and children’s health. She also writes for various local and national publications and has recently penned her first children’s story. Jessica resides with her husband and two daughters in Green Bay.
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