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TRAIT – Salt, also known as sodium, tends to get a bad rap in the nutrition world. Your body really needs salt. The problem is that most people get way more than they need. When this happens, it’s time to stop the salt!
Too much sodium puts you at risk of developing high blood pressure, heart disease, and stroke. Sodium can be present in your diet in a number of ways, including the following:
- It is natural in some foods.
- It is added during cooking and while eating.
- Most processed foods contain a high amount of sodium.
the USDA Dietary Guidelines recommends no more than 2,300 milligrams, about a teaspoon, per day. the Centers for Disease Control and Prevention provides an excellent graph showing how quickly your sodium intake can add up throughout the day. As you can see, it doesn’t take much to top 2,300 milligrams.
Follow these 10 tips to cut out salt and stay within the recommended amount of sodium in your diet.
Eat more fresh fruits and vegetables and low-fat dairy products. Foods like bananas, spinach, low-fat yogurt, and potatoes are low in sodium and high in potassium. This is a great combination for lowering blood pressure and boosting heart health.
When eating frozen and canned vegetables, choose the low-sodium or no-salt-added option. Rinsing canned vegetables before eating can also help reduce the amount of sodium.
When buying processed foods, read the Nutrition Facts label. Choose the option with less sodium. Those that contain 140 milligrams or less per serving are considered a low-sodium option. Even better, those with 35 milligrams or less are considered very low in sodium.
Instead of choosing products that are already prepared and ready to eat, opt for fresh or frozen poultry, seafood, and lean meats.
Cook more often at home. Eating at home means you are in charge of what goes into your meal, giving you an opportunity to cut down on salt.
Avoid using salt as a seasoning. Instead, use lemon juice, garlic, pepper, and other salt-free herbs and spices. Take a look at a list of homemade spices by by clicking here.
Choose your condiments wisely. Things like salad dressing, ketchup, and soy sauce, for example, can be high in sodium. Read the nutrition label or learn how to make your own alternative at home that has less salt.
Taste your food before you salt it. You may realize that you didn’t need that extra salt in the first place.
When you eat out, check the menu online before you go and look for low-sodium options. Ask the cook to avoid salting your food before they take it out.
Be mindful of portion sizes. Larger servings probably mean more sodium. Watching your portion size will not only help with your sodium intake, but also with maintaining a healthy weight.
This greek pasta salad recipe is a great low sodium dinner option. With fresh ingredients and low sodium seasonings, it’s so tasty without all that added salt. Serve it with grilled chicken and a plate of fresh fruit to make it a MyPlate meal. Enjoy!
Written by CANDI MERRITT, Certified Nutrition Education Ambassador.
This article originally appeared on March 31, 2016 in the USU extension Create a blog for better health.
Copyright © CreateBetterHealth.org, all rights reserved.
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