How to learn to love a low-sodium diet--and why you should.
Whether you’ve been diagnosed with hypertension (high blood pressure) or not, chances are that you should cut back on salt. Excessive sodium intake causes the body to retain excess water, which means the heart has to work harder to pump blood. That leads to higher blood pressure.
The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium each day, about the
equivalent of one teaspoon. For those with high blood pressure, the recommended limit is 1,500 mg per day. Yet the average American consumes
about 3,400 mg of sodium per day, largely through prepackaged foods. Prime high sodium offenders include soup, cold cuts, pizza, cheeses, condiments and even breads and rolls.
To avoid sneaky sodium, choose foods with labels that specify 140 mg or less sodium per serving. Check for terms like sodium chloride, NaCl, monosodium glutamate (MSG), baking soda, baking powder and disodium phosphate. The best defense against unwanted sodium is to eat home-prepared, fresh foods as often as possible.
“Instead of adding salt, you can add something acidic—lime, lemon, vinegar—to make the flavors in a recipe pop,” says Diane Weeks, a registered dietitian who regularly gives cooking demonstrations at the RWJ Rahway Fitness and Wellness Center in Scotch Plains.
“Herbs and spices will also add flavor, so you can use less salt.” Weeks recommends the low-sodium recipes on the opposite page, which use fresh, seasonal produce.
Delicious, low sodium recipes: