Ditch the Salt & Keep the Flavor
As Americans, we have developed a taste for a high salt diet. Lowering our salt intake can help reduce our sodium intake, lower your blood pressure, and/or prevent high blood pressure (HBP or hypertension) from developing in the first place.
The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults, especially for those with high blood pressure. Even cutting back by 1,000 mg a day can improve blood pressure and heart health.
It is possible to shake the salt habit without feeling derived. Here’s how:
- Limit processed foods, which are usually high in sodium. Eat more fruits and vegetables and other low-sodium food instead.
- Drain and rinse canned vegetables before preparing them. They will keep a little of their salty flavor but they won’t be swimming in salt juice and you’ll rinse away about a third of the sodium.
- Try foods that are labeled low sodium. Remember you can add salt to food, but you can’t take it away. This way you can control the sodium level in your food.
- Season vegetables and meat with lemon juice and other salt-free seasonings such as vinegar and herbs.
- Snack on lightly salted popcorn, pretzels, and nuts such as “no-salt-added” peanuts.
Try this seasoning recipe as a salt substitute for your food. Fill the salt shaker with these herbs and spices, and use it instead of salt to flavor foods:
- 2 Tablespoons black pepper
- 1 Tablespoon cayenne pepper
- 1 Tablespoon paprika
- 1 Tablespoon onion powder
- 1 Tablespoon garlic powder
- 1 Bay leaf, ground
