Just a Pinch of Advice: Guide to a Diet with Less Sodium

DietMost people have trouble with the excess sodium in their body. As sodium accumulates in the bloodstream, the body retains water and increases the amount of fluid around cells and volume of blood.

A study shows that the average daily sodium intake of Americans is 3,400 milligrams, which can already raise blood pressure and pose health risks. Health experts suggest Americans should limit sodium consumption to 2,300 milligrams, which is an upper safe limit, though not the recommended daily allowance.

Shaving some salt here and there is critical to your good health. It’s also a way to explore other flavors and open your palate to new delicacies.

Reduce Take-Outs, Increase Home Cooking

Buying take-out dishes from fast food joints and restaurants may be convenient, but it won’t help you lower your sodium intake. Restaurant and processed foods are the largest source of dietary sodium. By cooking at home, you can moderate your salt use and intake.

Use fresh ingredients instead of processed. You can save yourself from milligrams of sodium by making your own sauces and soups. There are products that offer authentic tastes and textures but use only premium ingredients and select seasonings, such as Customculinary.com’s low sodium brown gravy.

In buying processed food, check nutrition facts on the label to have an idea of the product’s sodium content. Most processed food products and ingredients have high sodium. By shifting away from such products, you can keep a diet low in sodium.

Adding Salt: Subtraction Tips

Use a measuring spoon when adding salt to your food, to be sure you’re not putting too many. Instead of following “pinch of salt” or “salt to taste,” remove them from your cooking vocabulary and add amounts little by little.

Research shows that minor salt cutbacks of 25% in a recipe will go unnoticed. The more you eat salt, the more you become accustomed to it. Start adding less salt to a recipe and gradually reduce further, until you eventually wean yourself from excessive amounts of it.

Reducing your daily salt intake will provide significant health benefits. Eating more fresh food is the best way to reduce salt intake. Adding flavor and zest to meals, or spices instead of salt, can satisfy the palate’s craving for salt.