Reasons to Cut Salt Intake
Salt promotes retention of fluids, like water, and decreasing the amount of salt that a person ingests decreases the amount of fluid that the body keeps. Recent studies indicate that reducing salt intake actually lowers blood pressure (a high blood pressure is associated with strokes and heart attacks). Excess salt also is linked to gastric cancer osteoporosis, or low bone mass and bone deterioration.
75% of the average person’s salt intake comes from processed food; the remaining 25% comes from adding salt either in cooking or at the table. Although there are obviously salty foods like soups, ready-to-eat meals, and chips, bread, certain spaghetti sauces, and some cereals also can have a high salt content.
Read the Labels on All Food When Grocery Shopping
Most processed foods contain labels which list the amount of sodium in grams per 100 grams of that particular processed food. To compare just how high the salt content may be in any particular processed food, simply remember that the salt content of the ocean tends to be one (1) gram of sodium per 100 grams of ocean water. Whenever possible, do not buy foods that have high salt contents and avoid highly processed food and snacks. Buy products that are lower in salt.
Eat in a Healthy Manner
One of the fastest ways to reduce salt intake is to reduce the number of processed foods and fried, fast food meals that one incorporates into a normal diet.
A healthy diet should be low in fat and have high amounts of fresh fruit and vegetables; five servings a day are recommended. By eating lean meats, fresh fish and chicken, a person can prolong life expectancy and increase overall health. By reasonably lowering fat intake and starch intake (i.e., rice, pasta, and potatoes), it can be relatively easy to lower salt intake.
Do Not Add Salt and Use a Minimum Amount of Salt in Cooking
By far the easiest way to cut salt intake is to remove the salt dispenser from the dining table and the cooking area. While table salt is an item to avoid, it must be noted that one should also avoid rock salt and sea salt. There should also be a decrease in the use of high salt content flavor enhancers, such as bouillon cubes and regular soy sauce.
Rather than salt and high salt content flavor enhances, physicians encourage people to use fresh foods as much as possible in their diets, especially fruit and vegetables (which are low in salt). Lean meat, chicken, and fresh fish contain small amounts of salt, so, by reducing the amount of processed food and increasing the amount of fresh food, a person can take great strides in reducing salt intake.
Cook Without Salt and Use Lower Sodium Products
Another way to reduce salt intake is to cook without salt. By relying more heavily on herbs, spices, garlic, vinegar, pepper, etc., one can cook flavorful dishes that are low in salt content.
