Tags: salt | whole foods | herbs. fat-free

How to Cut Your Salt Intake

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Thursday, 14 September 2017 04:39 PM Current | Bio | Archive

The average American consumes 3,440 mg per day of sodium (salt). The guidelines recommend cutting to less than 2,300 mg, which is about 1 teaspoon.

The government also recommended that food manufacturers and restaurants cut salt in the products they make and serve, but those guidelines won’t go into effect for a few years.

Even when they do, the amount is likely to remain too high.

Here’s how you can cut salt right now:

• Toss your salt shaker. Although it will take time for your taste buds to grow accustomed to less-salty food, you’ll adjust eventually.

• Eat whole, fresh foods. Packaged and processed foods are often packed with salt, not only for flavor but also as a preservative.

• Learn to use herbs and spices. Try seasoning food with lemon juice, black pepper, ginger, fennel, bay leaves, rosemary, ginger, and garlic instead of salt. Flavored vinegars are great taste enhancers. Be careful with salt substitutes because some include hidden salt.

• Banish condiments. Salt hides in things like ketchup, barbecue sauce, meat tenderizers, and especially soy sauce.

• Snack smartly. Eat fresh vegetables instead of chips and pretzels.

• Beware of fat-free or sugar-free foods. When ingredients like fat and sugar are eliminated, manufacturers usually add salt to compensate.

• Beware of sweet foods. Cake mixes, puddings, and candy may have hidden salt despite the taste. Read the ingredients carefully.

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Dr-Crandall
The average American consumes 3,440 mg per day of sodium (salt). The guidelines recommend cutting to less than 2,300 mg, which is about 1 teaspoon.
salt, whole foods, herbs. fat-free
232
2017-39-14
Thursday, 14 September 2017 04:39 PM
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