Sneaky Salt-Protecting your Heart and Waistline

Did you know that most Americans eat more than twice the American Heart Association’s recommended amount of sodium? Chances are, that includes you—even if you rarely pick up the salt shaker. The worst part is, most of us don’t even realize how much salt we’re taking in. But sure enough, Salt is sneaking up on us—mostly when we go out to restaurants or eat packaged foods.

It’s true; many of us love salt. In fact, sodium is an essential nutrient! But the excess amounts we’re eating put us at risk for elevated blood pressure which means an increased risk of heart disease and stroke. As much as we might have an affinity for salt, it’s just not worth the cost to our hearts. There are plenty of other ways to enjoy tasty food with less salt. Excess amounts we’re eating put us at risk for elevated blood pressure which means an increased risk of heart disease and stroke. Try using fresh herbs and salt free spices. You can also avoid prepackaged foods.

7 Simple Tips to Watch your Waistline and Salt Intake:

• Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor to foods. Our recipes and tips can help!
• Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables – this can cut the sodium by up to 40 percent.
• Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups, and tomato-based pasta sauces.
• Cook pasta, rice, and hot cereal without salt. You’re likely going to add other flavorful ingredients to these foods, so you won’t miss the salt.
• Cook by grilling, braising, roasting, searing, and sauteing to bring out the natural flavors in foods – that will reduce the need to add salt.
• Incorporate foods with potassium, like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

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Stand up for your health and pledge to reduce your sodium intake today  http://sodiumbreakup.heart.org/?DDCA_RegSource=8&DDCA_Medium=FDA&DDCA_Term=BMLC!

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