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The components of salt such as sodium and chloride serves several important functions in the body and humans cannot live without salt. Too much salt, however, might contribute to high blood pressure and heart problems. Since most Americans today eat too much salt, it's important to learn how to reduce salt intake. This page offers some tips on how to eat less salt.
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Introduction
- It is impossible to stop eating salt altogether, as salt is an ingredient in many types of food. Moreover, salt assists with many function in the body such as regulating blood pressure. Studies has shown, however, that most Americans eat too much salt and many eat twice as much as the recommended daily intake. This can pose many health risks such as hypertension, heart disease and stroke.Time Magazine: Eating a Bit Less Salt Can Be a Big Health Boon
Step 1: Do You Need to Eat Less Salt?
- While many people consume too much salt, especially in the U.S., that does not mean that you do.
- If you eat a well-balanced diet and avoid processed food, snacks and fast food, you might not need to reduce your intake.
- A doctor can determine if you need to reduce your salt intake by testing the sodium levels in your body.
- A doctor can also advise you if you should eat less than the recommended daily doses of salt.
- It is generally recommended that you eat less than 2,300 milligram sodium per day, but people with high blood pressure might need to cut back more on salt.American Heart Association: Sodium
- 2,300 milligrams of sodium is about 1 table spoon of salt.American Heart Association: Sodium
Step 2: Products Containing Salt
- Most salt in food is added to it either when it's processed, cooked or served at the table.
- Some medications, including some anti acids, contain salt.
- Some spices contain salt.
- Not all products with sodium contain table salt, but you should limit your intake of all sodium. Sodium is typically listed under the ingredients as sodium chloride, soda, sodium bicarbonate or baking soda, or the symbol Na.
- Products labeled "Unsalted" can still contain sodium.
Step 3: Eating Less Salt
- There are several ways to reduce your salt and sodium intake. Processed food and fast food generally contain more sodium than unprocessed food.
- Eat fresh and unprocessed food whenever possible. Avoid restaurant food, fast food and processed food.
- When choosing snacks, select unsalted ones such as nuts and seeds without salt.
- Limit salty snacks, such as popcorn and chips.
- There are low sodium versions of many types of food.
- Since salt often enhances the flavor or food, replace it much (non-salty) seasonings and herbs.
Conclusion
- Many people need to reduce their salt intake. If you are one of them, avoid processed food, cook at home whenever possible and limit salty snacks.
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