Cutting back on salt is a heart-smart strategy. Health Canada recommends max 2300 mg or 1 teaspoon sodium or salt/adult/day. Only 22% of Canadians stay below this level.
Too much salt in our diets leads to health issues like high blood pressure. Cut back on salt to prevent heart & kidney disease & even stroke!
Tips to cut back on salt:
1 Most of the salt in our diet comes from processed & prepared foods. To reduce salt in your diet eat fresh, unprocessed foods like fruits & vegetables. Farmers market fruits & veggies taste fresher than store bought foods (therefore requiring less seasonings).
2 Prepare more home-cooked meals. You probably won't taste the difference if you cook without salt.
3 Use salt substitutes like herb medley. Learn more about herbs as they are a fresh & tasty alternative to salt.
4 Stay away from fast foods. Eat at restaurants in moderation & choose healthier menu items.
5 Stay away from junk foods like salty potatoe chips. This is my personal weakness. If you have the need to indulge, moderation is always key.
6 Read nutrition labels & choose or buy items with reduced salt content. Become an educated shopper & eater. For example, just one tablespoon of soy salt contains 1000 mg of salt.
7 Limit use of condiments as they usually have high salt content.
Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. After a few weeks you probably won't miss it and some foods may even taste too salty. The bottom line, you need to cut back on salt as your health depends on it!