Lose the Salt - Not the Flavor

Cutting back on the salt in your diet is one way to help control blood pressure. Many people consume much more salt than their bodies need — on average, at least 12 times as much,

The American Heart Association recommends consuming less than 2,300 mg of sodium per day. Some people – African Americans, middle-aged and older adults, and people with high blood pressure – need less than 1,500 mg per day.

If you’re used to salty flavors, know that you can shake the salt habit without feeling deprived.

• Limit processed foods, which are usually high in sodium. Eat more fruits, vegetables and other low-sodium foods instead.
• Drain and rinse canned vegetables before preparing them. They’ll keep a little of their salty flavor, but you’ll rinse away about a third of the sodium, according to the USDA.
• Try packaged foods labeled as low sodium.
• Learn to season with herbs and spices instead of salt.
• Snack on “lightly salted” popcorn and pretzels and "no-salt-added" peanuts.

Remember: Try adding these tips gradually to get used to a lower-salt life. You’ll eat healthier without sacrificing taste.

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