Use these tips to cut back on salt

Many people don’t realize how much sodium they’re consuming each day. Too much sodium can be detrimental to your health. The Dietary Guidelines for Americans recommend that you get less than 2,300mg of salt each day. That number is less for certain age groups and for those with various health problems. Studies show that Americans consume an average of 3,400 mg of sodium each day. There’s 2,325 mg sodium in one teaspoon of table salt. When you’re trying to reduce your daily sodium intake, it’s necessary to note that the salt shaker isn’t your only source of sodium. You’ll need to be diligent about reading food labels and educating yourself on what foods to eat in moderation when you’re on a low sodium, health conscious diet.

Fresh fruits and vegetables are low in sodium. To cut back on salt at meal time, choose fresh meat rather than processed meat which typically contains high levels of sodium. Many prepackaged items such as rice and quick fix pasta dishes are high in sodium. You can cut back on the sodium in some of your favorite dishes by purchasing dry pasta and rice and preparing it using salt-free seasonings. Making your own beef, chicken or vegetable broth is another way to reduce the sodium in your diet. If you do buy pre-packaged foods, processed meat or canned or boxed broth, be sure to purchase the low sodium option.

Explore the many spices and herbs that are readily available to enhance your recipes without increasing your sodium intake. Many dishes such as soups, stews and casseroles can be prepared without salt if you choose other flavorful methods of seasoning them. Limit your use of condiments because they often have more sodium than you realize. The zest of a lemon or lime could be used as an alternative to high sodium condiments. Onions, garlic and vinegar are also sodium free flavoring options.