Low Salt Diet

Cut the Salt from Your Summer Menus

(ARA) - Chewy soft pretzels, nachos smothered in cheese, crispy French fries -- anyone who has been to a ballgame recently has probably been tempted by a salty treat. Salt makes food taste good, but unfortunately most of us eat too much of it.

The average American consumes about 6 to 18 grams of salt everyday (one to three teaspoonfuls) according to the American Heart Association (AHA). Their recommendation is that healthy adults try to keep their sodium intake to no more than 2400 mg (one teaspoon) per day.

Cutting down on salt can help reduce or prevent high blood pressure. That's important because people with high blood pressure are more likely to develop heart disease and stroke, the number one and number three killers in the United States today according to the AHA.

Many people consume more sodium than they might guess, especially if fast food, pre-packaged or convenience foods and snacks are a regular part of their diet. Even foods that we may not typically think of as containing salt -- like breads, cakes, ice cream, quick-cooking cereals and some dried fruits -- could have added sodium compounds. There are also some over-the-counter drugs that contain lots of sodium.

Clearly, it is essential to monitor the amount of sodium in your diet, especially for those with health conditions that put them at greater risk. If you find you are consuming more sodium than is recommended, take gradual steps toward cutting back on your sodium intake. While your food may seem bland at first, your taste buds will soon adjust to your new, healthier style of eating.

As with all lifestyle changes, start slowly and give yourself time to get used to your new regimen. Here are a few tips to help you cut down on your salt intake this summer:

* Don't put the salt shaker on the table. Some people have a habit of adding salt to their food at the table whether it needs it or not -- sometimes they add salt even before they taste their food. Leaving the salt in the cupboard eliminates this reflex reaction.

* Try a salt substitute, such as "No Salt," for a simple way to add flavor to your meals.

* Read the labels on processed foods and look for those with fewer than 200 mg of sodium per serving. Try different brands to find one you enjoy. Keep these definitions handy as you shop: sodium free means a product has fewer than 5 mg of sodium per serving; very low sodium means 35 mg or less per serving; low sodium means 140 mg or less per serving; reduced sodium means the product contains at least 75 percent less sodium than the original product; without added salt means no salt is added during processing to a product that would normally have salt added.

* With all the great produce available this time of year, try replacing the processed foods in your diet with fresh fruits and vegetables and whole grains.

* Make a conscious effort to use less salt in your cooking. Experiment with herbs and spices in place of salt to make your cooking more tasty. Try using fresh herbs instead of dried -- they deliver more bang for the buck. Replace any old spices in your cabinet with new ones -- spices lose their intensity fairly quickly.

For more information on No Salt, contact (800) 228-4722.