Excessive salt intake can lead to numerous health risks, such as high blood pressure, heart disease, and stroke. According to the Centers for Disease Control and Prevention (CDC), the recommended daily salt intake is 2,300 milligrams (mg) for adults. However, many people consume far more than this amount.
If you find yourself struggling to reduce your salt intake, here are three simple steps you can follow:
1. Taste Your Food Before Adding Salt
One of the easiest ways to reduce salt intake is to simply taste your food before adding any additional salt. Many foods, such as soups, stews, and sauces, already contain hidden salt. By tasting your food first, you can determine if it needs more salt or not.
2. Use Herbs and Spices Instead of Salt
Herbs and spices can add a burst of flavor to your food without adding any additional salt. Some of the most popular herbs and spices for reducing saltiness include:
- Garlic
- Onion
- Basil
- Oregano
- Thyme
- Rosemary
- Paprika
You can add herbs and spices to your food during cooking, or you can sprinkle them on top of your food at the end.
3. Choose Low-Salt or No-Salt Options
Many grocery stores now offer low-salt or no-salt versions of popular foods, such as soups, canned goods, and frozen meals. Choosing these options can help you reduce your salt intake without sacrificing flavor.
Why Cutting Saltiness Matters
Reducing salt intake can provide numerous health benefits, including:
- Lower blood pressure
- Reduced risk of heart disease and stroke
- Improved kidney function
- Decreased risk of osteoporosis
- Weight loss
How to Cut Saltiness in Food (Step-by-Step)
- Taste your food before adding salt.
- Use herbs and spices instead of salt.
- Choose low-salt or no-salt options.
Benefits of Cutting Saltiness
- Lower blood pressure
- Reduced risk of heart disease and stroke
- Improved kidney function
- Decreased risk of osteoporosis
- Weight loss
Table 1: Health Risks of Excessive Salt Intake
| Health Risk | Salt Intake |
|---|---|
| High blood pressure | >2,300 mg/day |
| Heart disease | >2,300 mg/day |
| Stroke | >2,300 mg/day |
| Kidney disease | >2,300 mg/day |
| Osteoporosis | >2,300 mg/day |
| Weight gain | >2,300 mg/day |
Table 2: Herbs and Spices for Reducing Saltiness
| Herb or Spice | Flavor Profile |
|---|---|
| Garlic | Savory, pungent |
| Onion | Sweet, pungent |
| Basil | Sweet, peppery |
| Oregano | Earthy, minty |
| Thyme | Earthy, slightly minty |
| Rosemary | Woody, slightly minty |
| Paprika | Sweet, smoky |
Table 3: Low-Salt or No-Salt Food Options
| Food Type | Low-Salt or No-Salt Options |
|---|---|
| Soups | Campbell’s Healthy Request Soups, Progresso Heart Healthy Soups |
| Canned goods | Del Monte No Salt Added Vegetables, Goya Low Sodium Beans |
| Frozen meals | Amy’s Kitchen Organic Burrito, Kashi Frozen Entrees |
Table 4: Tips for Reducing Salt Intake
- Read food labels carefully. Pay attention to the serving size and the amount of sodium per serving.
- Choose foods that are low in sodium. Aim for foods that contain less than 140 mg of sodium per serving.
- Cook more meals at home. This allows you to control the amount of salt that goes into your food.
- Use a salt substitute. Salt substitutes can help you reduce your salt intake without sacrificing flavor.
- Gradually reduce your salt intake. Don’t try to cut out all salt at once. Start by gradually reducing the amount of salt you add to your food.
