How To Shake The Salt Habit

Are you hooked on salt? Most of us are. Adults consume about 3,400 milligrams of sodium a day on average and that doesn’t count what you add with the salt shaker! Too much sodium can contribute to high blood pressure, leading to heart disease, stroke and other serious health problems. Here’s what you need to know and do to shake the habit.

• Your body needs sodium to function, but only about 500 milligrams a day. Table salt is 40 percent sodium so one teaspoon is 2,300 milligrams. Set your salt budget to 1,500 milligrams a day (two-thirds of a teaspoon).

• Seventy-seven percent of the sodium consumed is from processed and restaurant food. Food manufacturers and restaurants are taking steps to reduce the sodium, but while that’s happening, it’s up to you to take control. When eating out, share entrees, order smaller portions and ask for sauces and dressings on the side.

• Cook more at home and shop selectively. Cook with fresh herbs and spices, and rinse the contents of canned foods before you use them.

• Learn some salty language. The term “reduced sodium” only means that the product contains at least 25 percent less than its original version. “Sodium-free” is better – it means less than 5 milligrams of sodium per serving. Look for “%DV” (or daily value) for sodium on the Nutrition Facts label. Anything above 20 percent is high. Aim for 5 percent or less.

• Watch out for diet foods. Kraft Free Zesty Italian dressing, for example, has only 15 calories, but 480 milligrams of sodium.

• Focus on eating a balanced diet of fruits, vegetables, whole grains and low-fat dairy products. These are all high in potassium, magnesium and calcium, minerals needed to maintain healthy blood pressure levels.

For more salt strategies, go to the Harvard School of Public Health site at www.hsph.harvard.edu/nutritionsource/salt/tasting-success-with-cutting-salt/index.html