Sneaky Sodium Cuts

by Aimee Amodio | More from this Blogger

13 Jul 2008 07:08 AM

A tip of the hat to the Sneaky Mama -- she's got lots of great tips for sneaking healthy stuff into your favorite recipes!

I'm thinking today about sneaking something OUT of my favorite foods: salt. Cutting your added salt intake by half can make a big difference in your risk of stroke, heart disease, and heart failure. According to a study from Shiraz University in Iran, just six weeks of reducing your salt intake can lower your systolic blood pressure by eight percent. That cuts your stroke risk by a third and your heart disease risk by a quarter.

I like those odds!

Actually cutting your added salt intake can be the tricky part. One great tip I've read is to fill only half your salt shaker with salt -- fill the other half with pepper or another spice you like. The same number of shakes gets you half the salt plus a flavor boost from whatever spices you've chosen!

Here are some other tips for cutting back on added sodium in your diet:

• Swap the salted snacks for unsalted versions -- things like potato chips and nuts.
• Look for reduced sodium versions of your favorite foods.
• Making a pre-packaged or kit meal? Try using half the provided seasoning (a lot of salt could be hiding in that little packet).
• Taste everything BEFORE you add salt -- you may not need extra salt at all. I don't even keep a salt shaker on the table most of the time. Out of sight, out of mind.
• Experiment with other spices in your cooking. Salt isn't the only flavor out there!
• Serving canned soups? Try diluting the soup with tomato juice or plain old water. You'll get less salt in a single serving that way.

The bottom line is that you don't have to make a radical change to your diet in order to see some added health benefits. Just a few small changes -- like restraining yourself from using the salt shaker -- can add up to a huge difference.

Learn more about Aimee Amodio

Aimee is a fiction writer... dog lover... music lover...

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