While you may enjoy the taste of salt, too much can lead to higher blood pressure and water retention, and contribute to cardiovascular disease. And just reducing the amount you sprinkle on your food may not be enough. The USDA Recommended Daily Allowance (RDA) for Sodium Intake equals no more than 2,400 milligrams of sodium per day, about a teaspoon of table salt. Body size and weight are an important factor, so 2,400 milligrams may be too much for a smaller person. Most people are surprised at all the hidden salt in their food - and it all rapidly adds up. If you want to lower your salt intake and have a healthier diet, here are seven ways to do it.
Instructions
Lower Your Salt Intake For Better Health
1. Avoid canned foods, soups and vegetable juice drinks. These are one of the highest sources of hidden salt. Look for the sodium content on the label. In many cases, one container can have over 30% of the USDA allowance in one gulp.
2. Watch out for pickled foods. Salt, usually in the form of brine, is used to cure them. These include olives, beets, some cheeses and - surprise! - pickles. Check the label.
3. Choose fresh over processed. Processed foods often use salt and sodium as a preservative to extend shelf life. Check the labels on pre-packaged meats such as hot dogs, bratwursts, bologna, and many other deli meats. Packaged diet foods are very high in sodium, as are many breakfast cereals, cookies and cakes.
4. Use sea salt. Made from evaporated sea water, sea salt actually tastes saltier, so you don't need to use as much.
5. Change your cooking habits. Don't automatically add salt when cooking. Instead, let each individual salt to taste.
6. Taste your food first. People tend to salt their food out of habit before even tasting it. By tasting first, you may find that the sauces or other seasonings are more than enough.
7. Cut out the salty snacks. Don't reach for the chips, the salted nuts, the pretzels. They're loaded with salt. Try unsalted nuts instead - they're rich in flavor and many have additional health benefits.
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