Shake the Habit

You’ve probably have read or heard one of the following messages: “check the nutrient facts label to determine the amount of sodium per serving”, “cook with less salt” or “put away the salt shaker.” There is concern that many Americans are consuming too much salt.

Salt or sodium? Although they are often referred to interchangeably, salt and sodium are not the same thing. Table salt is actually the common name for “sodium chloride.” It’s 40 percent sodium and 60 percent chloride.

Why the concern about sodium? High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, and kidney failure. This affects 50 million Americans – about one in every four adults. While most people are not affected by excess dietary sodium, there is a percentage of America’s population who have blood pressure that is sodium-sensitive.
For otherwise healthy adults, the American Heart Association recommends limiting sodium intake to less than 2,300 milligrams (mg) a day. That’s about one teaspoon of salt. Many people eat double that amount of sodium on a regular basis.

1 tsp. of salt              and                2 tsp. of salt

If you have high blood pressure or certain other chronic conditions, your doctor may recommend limiting sodium to less than 1,500 mg a day.

Moderation, along with variety and balance – these three qualities mark an overall healthy eating style that’s good for your overall health and your heart.

Check the Nutrition Facts Label found on food products to determine the amount of sodium per serving.

There are a number of ways to tame your taste buds. Begin by cutting back on high-sodium foods gradually if you are accustomed to salty food. Because a preference for a salty taste is acquired, it takes time to unlearn, but it is an opportunity to appreciate new flavor combinations.

                       Tomato Juice, Soup, and Dill Pickles

Taste food before salting it. Keep the salt shaker in the kitchen cabinet, not by the stove or on the table.

Season foods with herbs, spices, herbed vinegars, herb rubs and fruit juices.

Try reduced-sodium products which may offer more flavor than low-sodium products.

Remove salt from recipes whenever possible. Recipes where it is easy to reduce salt include stews, casseroles and baked goods like cookies and quick breads. I make my own bread and add salt which an important ingredient in the process.