If we hear that we should reduce our salt intake, we automatically think of high blood pressure. Of course, it’s true, it can elevate your blood pressure but there are other health problems that are associated with too much salt in your diet. Many of us are not aware of the consequences of high blood pressure.
It will lead to strokes, heart disease and kidney failure. By limiting our salt intake, we will have a healthier heart, less headaches, bloating and less stomach problems. Another plus is that reducing the salt intake will help you lose weight.
When we decide to cut back on unhealthy foods and/or lose weight, we don’t think about checking out the sodium levels in our foods. We have been more concerned with Trans fat, calories, carbs, etc. Researchers found that those that suffered from high blood pressure, if they reduced their salt intake to 1,500 mg or 2,000mg a day, lowered their blood pressure. The less sodium they consumed, the lower their blood pressure would be and at times, they would no longer need medication.
This sounds very easy and it is. The problem is we believe that less salt means less taste or no taste. This is simply not true; you can still have great tasting food with less salt and stay healthy.
Here are a few tips for you and your family.
EAT IN MORE
Prepare more of your own meals at home and eat out less. Not only is it healthier but it will also cut down on your salt intake. Why do this? Well, more than 75% of the salt intake is due to processed foods you eat out. Here’s an example, its lunch time and you go to McDonald’s and order a Honey Mustard Chicken Snack Wrap (grilled). We believe that since the meat is grilled and it can’t be that bad. Well this has 800 grams of sodium. So if your daily intake is 1500 mg, you have already had half of your allotted amount for the day.
ON THE SIDE
Now, we all deserve to go out at least once in a while and order out. To help cut down on the salt intake, ask for certain items on the side. For instance, if you order a salad, always ask them to bring the dressing on the side. This way you can use it sparingly. Also avoid anything that is cured, smoked or pickled. Try to avoid meals that have special sauces, they will tend to have high quantities of sodium.
SPICES
You don’t have to worry about taste. This is the perfect time to start adding other spices to your meals to give it extra flavor and you will thank yourself for it. Start using herbs such as basil, oregano, rosemary or thyme; this will make your food tastier, more savory. Also, next time you go grocery shopping, check out the spice section. There are certain seasonings that are already prepared and are salt free; these are good for grilling or just cooking. You will not miss the salt.
CONDIMENTS
A good way to lower your sodium intake is to reduce the amount of condiments you use. Did you know that a tablespoon of soy sauce has over 900 mg of sodium and ketchup 167 mg? When these condiments are used, we never use one tablespoon, we pile it on our food. The worst part of it is that our food probably already has enough salt in it. Before you pour use any type of condiment, read the label. If you just have to have those condiments, well then try lower sodium versions and lesser amounts. Use them sparingly.
FROZEN FOODS
So it’s time to diet and we just don’t have time to prepare our meals so we purchase frozen dinners instead. These are low calorie and low fat meals. However, they are not low sodium meals. Most of them contain anywhere from 550 mg to 1200 mg of sodium. This is just lunch. What about what you ate in the morning and your meal in the evening? It’s best to cut these out as much as possible. As mentioned before, it’s in your best interest to prepare your own healthy meals.
TASTE
First thing many of us do when we sit down to eat our meals is reach out for the salt shaker. Before you do that, taste your food. If you’re eating spaghetti, the sauce already has enough salt, why not add a little pepper. Now if you are eating steamed broccoli you can add a little but first taste your foods. Remember, less is always better.
MATCH CALORIES
Now it’s understandable, there really are people that just don’t have the time to prepare healthy meals to take to work. Sometimes their schedule is so hectic that coming home to cook is impossible so they reach for those already prepared foods. If this is something you can’t get away from then match the salt content to the calories. So if your can of soup is 100 calories then the sodium should be the same or less.
This way you know you are consuming lesser amounts of salt on a daily basis.
In trying to better our health, we will have to make many changes and this is one of them. Now, no one expects you to do this quickly, some need a little time. So little by little change your eating habits. Try to eat more fresh fruits and vegetables. If you have the munchies, then eat healthier snacks like nuts, rice cakes, or yogurt.
Some of the foods we that are labeled healthy or low sodium aren’t healthy at all. Take the time to compare the different brands available. On your next shopping trip, compare the different types of canned chicken breast. You will notice that the sodium level will be higher in one then the other. By taking the time to do this, you can lower your salt intake by hundreds of mg and be on your way to a long and healthy life.