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Salt is a common seasoning used in cooking and as a table condiment. While salt can enhance the flavor of food, excessive intake can harm our health. The American Heart Association recommends limiting daily sodium intake to 2,300 milligrams (mg) or less, and an ideal limit of 1,500 mg for most adults, especially those with high blood pressure, diabetes, or kidney disease.
However, the ideal intake varies depending on age, health status, and other factors, so it’s important to talk to your doctor or a registered dietitian for personalized advice. Excessive salt intake can have negative effects on our health in several ways, including:
- High Blood Pressure: Consuming too much salt can lead to an increase in blood pressure, which can increase the risk of developing heart disease, stroke, and kidney disease.
- Cardiovascular Disease: High blood pressure caused by excessive salt intake can damage the blood vessels and lead to the development of cardiovascular diseases, such as heart attack and stroke.
- Kidney Disease: The kidneys play a vital role in regulating the body’s salt balance. Consuming too much salt can put a strain on the kidneys, which can increase the risk of developing kidney disease.
- Osteoporosis: Excessive salt intake can cause the body to lose calcium, which can lead to a decrease in bone density and an increased risk of osteoporosis.
- Stomach Cancer: High salt intake has been linked to an increased risk of stomach cancer, as it can damage the lining of the stomach and lead to the development of ulcers.
Ways to cut back on salt intake and create a healthier food habit:
Read Food Labels
Most processed foods are high in sodium, including canned foods, frozen meals, and snack foods. Check food labels and choose lower sodium options. Look for products labeled “low-sodium,” “no salt added,” or “reduced sodium.”
Cook More at Home
Cooking meals at home allows you to control the amount of salt added to your food. Use herbs, spices, and citrus juices to flavor food instead of salt. Experiment with different seasonings to find new flavor combinations that you enjoy.
Limit Restaurant Meals
Restaurant meals tend to be high in sodium due to the use of salt in cooking and seasoning. Limit eating out or choose restaurants that offer lower sodium options. Ask for sauces and dressings on the side to control the amount of sodium.
Use Salt Substitutes
Salt substitutes are products that contain potassium chloride instead of sodium chloride. These can be used in cooking and as a table condiment. However, people with kidney disease or taking certain medications should consult their doctor before using potassium-based salt substitutes.
Be Mindful of Hidden Sodium
Many foods that do not taste salty can still be high in sodium, such as bread, cheese, and condiments. Be mindful of these hidden sources of sodium and choose lower sodium options. For example, choose whole-grain bread without added salt and low-sodium cheese.
Rinse Canned Foods
Canned foods can be high in sodium due to added salt. Rinsing canned foods, such as beans and vegetables, under running water can help reduce the sodium content.
Reduce Salt in Recipes
Reducing the amount of salt used in recipes can significantly reduce sodium intake. Start by reducing the amount of salt by half and gradually reduce more over time.
In conclusion, cutting back on salt intake is essential for maintaining good health. By reading food labels, cooking more at home, limiting restaurant meals, using salt substitutes, being mindful of hidden sodium, rinsing canned foods, and reducing salt in recipes, you can significantly reduce your sodium intake and improve your health.
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