Simple Ways To Shake Off Excessive Salt From Your Diet

January 8, 2019

© Toxitz | Dreamstime

Salt is found in just about every facet of food, and there is a lot of it.  The Centers for Disease Control and Prevention (CDC) says the average American consumes 3,400 mg of sodium a day.  That almost 50% more of the 2,300 mg that is recommended for an adult with around 71% of that salt coming from restaurants and packaged food. For an example, if you had a Thomas 100% Wheat  Bagel with  slice of cheddar for breakfast (635mg) and a Greek Salad from Panera Bread (1,190mg), you'll already consumed nearly 80% of your sodium for the day! But some general knowledge can help you cut down the overuse of salt without you even knowing a difference. First, beware of the lingo.  While food items marketed as "reduced sodium" or “lightly salted/light in sodium” may be misleading.  Those terms mean the food has at least 25% or 50% less sodium than the regular product. But it may still have a lot of sodium. For example, if the regular version has 800 mg of sodium, the reduced-sodium product could still have 600 mg. Also be cautious of the term "no salt added" which means no salt was added in processing but the food may naturally he high in sodium. Terms you want to look for are "low sodium," which means there is 140mg of salt or less per serving and "salt or sodium free" means there is less than 5mg per serving. Choose stock over broth. Test have shown regular broths can contain up to 370 mg more sodium per cup than stocks of the same brand. Canned vegetables and beans can be high in sodium. If you don’t opt for lower-sodium versions, rinse these foods in a colander, which can eliminate up to 40% of the sodium. Knowing that most of your sodium will come from packaged food and restaurants, have a strategy in ordering foods.  For instance, sauces and dressings are often packed with sodium—ask for those on the side so that you can control how much you use. And don’t be afraid to ask for your food to be prepared with less or no salt. Finally add more potassium rich foods. Potassium reduces the blood pressure-raising effect of sodium. A diet based mostly on whole, unprocessed foods will provide plenty of potassium. Good sources include fruit, vegetables, beans, whole grains, dairy products, fish, and lean meats.

SOURCE: Consumer Reports

See and hear more from the 98.5 KTK Morning Show

98.5 KTK Morning Show Podcast