“Salt is a very interesting condiment and can have a profound effect on the health of the elderly and African Americans. Table salt adds zest to food, making it more palatable. It’s found in the majority of processed foods, in restaurant foods and is also used to preserve foods. In addition, it’s used as a spa item for the body–bath salts, foot soaks, body scrubs.”

Most Americans consume more salt than they need. One sure way to reduce the sodium in your diet is to chose foods that are low in sodium. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals about 1 teaspoon per day.

1. Purchase  fresh,  frozen, or canned  vegetables. The majority of canned vegetables contain an abundance of salt. The best buy is “low”, “reduced sodium” or “no salt” foods. The product with the  lowest sodium gives the purchaser control of their intake.

2. Fresh poultry, fish, and lean meat are the best options rather than canned or processed protein rich foods. These processed foods can contain a day’s total allowance for the majority of individuals.

3. Use herbs, spices, and salt-free seasoning blends such as Mrs. Dash table blend in cooking and at the table.

4. Cook rice, pasta, hot cereals and other food without salt. Flavored rice, pasta, and cereal mixes  have added salt.

5. Read the labels on all foods. Some of the convenience foods have a lower sodium content than others. Eliminate or buy fewer frozen dinners, pizza, heat-and-serve foods, canned soups or broths, and salad dressings — these often have a lot of sodium.

6. Rinse canned foods, such olives, beans and tuna, to remove some sodium.

7. Compare the sodium content of ready-to-eat cereals, milk, cheese and yogurt before you purchase each item. Choose ready-to-eat breakfast cereals that are lower in sodium.

You’re get more bang for the buck by purchasing foods with no salt or low salt content.  Consume potassium rich foods such as fruits and vegetables. Your heart will thank you.

Today I purchased a bowl of soup at a well known and frequented restaurant.  It was so salty I had to throw it away. My immediate thought was about the people who are hungry and there I was throwing food away. Not to mention my money!

What are you doing now to reduce your sodium intake?