According to the American Heart Association, a majority of people in the United States consume far more salt than their bodies need – more than 12 times as much. Most of us grew up salting almost everything on our plates, unfortunately, long before we knew the consequences. The salt habit is hard to shake, but here’s a few ways to cut back on the salt and still enjoy the flavors without feeling deprived.
- If you are buying any prepackaged foods, look for those low in sodium.
- Try seasoning vegetables, fish and poultry with lemon juice instead of salt. You might be pleasantly surprised.
- Costco’s Kirkland brand has an Organic No-Salt Seasoning with 21 spices and ingredients from around the world that makes a great replacement for salt. You won’t even know it’s missing.
- Eat more fresh fruits, vegetables and other low-sodium foods instead of processed foods which are high in sodium.
- If you use canned vegetables, drain and rinse them before cooking to reduce the sodium while keeping a salty flavor.
- Avoid flavored rice mixes; prepare basmati rice as an alternative to brown or white rice. Once you’ve eaten basmati rice, you’ll never go back. Flavor it with olive oil and herbs, such as dill or basil.
- When snacking, choose “no-salt added” peanuts or “lightly salted” pretzels and popcorn. Don’t expect to get salt out of your diet overnight. It’s a gradual process to get used to a lower-salt life. You’ll eat healthier, you’ll be healthier – all without sacrificing taste.