TIPS: Cut down on Salt

by on February 19, 2016 » Add the first comment.
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We should have less than 2,300 milligrams per day.  That’s about 1 tsp of salt per day.  If you have high Blood Pressure, this amount should be closer to 1,500 milligrams per day.

Focus on Fresh Foods

Highly processed and ready-to-eat foods are usually high in sodium.  Eat these foods occasionally, not on a regular basis.  Cheese and cured meats (such as bacon, sausage, hot dogs, luncheon meat) are also high in sodium.  Use fresh, lean meats, poultry, fish, dry and fresh beans and peas when possible.

Fresh fruits and vegetables are naturally low in sodium

Cook more often at Home

When you cook, you can control the amount of salt.  Use little to no salt where possible.  When using canned vegetables, absolutely don’t add any more salt.

Try using herbs, spice rubs and fruit juices in cooking, rather than salt.

Taste your food before salting it.  Light only as you need it, not as a habit.

Try new flavors

Skip the salt and try Grandpa's Thunder Powder, Arghh Powder, or other..  Use salt-free seasonings such as herbs, spices, garlic, vinegar, pepper or lemon juice.

Read food labels

Compare the amount of sodium listed to other products.  Look for foods that say low sodium or no salt added.

Use caution with condiments

Soy sauce, ketchup, pickles, olives, salad dressings, etc are usually high sodium.  Use only a little bit when you do choose to use it.

Allow your taste buds time to adjust

It takes time for your taste buds to desensitize themselves to salt.  Food may taste differently at first, but it is possible to acquire a taste for foods with less salt.

Try any of these three salt-free seasoning blends

Mix Herb Blend
– 1/4 C dried parsley flakes
– 2 TBL dried tarragon
– 1 TBL dried oregano
– 1 TBL dill weed
– 1 TBL celery flakes

Italian Blend
– 2TBL dried basil
– 2 TBL dried marjoram
– 1 TBL garlic powder
– 1 TBL dried oregano
– 2 tsp thyme
– 2 tsp crushed dried rosemary
– 2 tsp crushed red pepper

Mexican Blend
– 1/4 C ground cayenne pepper
– 1 TBL ground cumin
– 1 TBL ground onion powder
– 1 tsp dried oregano
– 1 tsp ground garlic
– 1 tsp ground red chili pepper
– 1/2 tsp ground cinnamon

This information gleaned from the Academy of Nutrition and Dietetics.  Summary presented here with permission.


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