Reducing Salt in Your Diet

               Reducing Salt in Your Diet

Go easy on condiments that contain considerable amounts of salt, including ketcup, mustard, monosodium glutamate (MSG), salad dressings, sauces, olives, sauerkraut, and pickles and other items packed in brine are saturated in salt, as are many smoked and cured meats, like salami and bologna.

When dining in Chinese or Japanese restaurants ask for meals without MSG or added salt. Nowadays, you can also request low-sodium soy sauce for your table. If they don't have any, dilute the regular by adding a tablespoon of water

May 17 is World Hypertension Day

May 17 is World Hypertension Day

Cutting back on sodium is one action you can take to reduce your risk of hypertension (high BP) and its related complications.

Keep in mind that your taste buds are probably accustomed to a strong taste of salt, so limiting your consumption might take a little getting used to, but your health is worth it!

Here are some sodium-cutting tips you can try today:

Start changing early, so you can change gradually.

Introduce additional flavor to your foods with herbs and spices like garlic, oregano, basil, lemon juice, vinegar, pepper, thyme and sesame. These all add flavor without the extra sodium.

If a recipe calls for salt, cut the amount called for in half and taste it before adding more.

Encourage the rest of your household to join your program.

World Salt Awareness Week 11th march - 17th march 2013

World Salt Awareness Week 

11th march - 17th march 2013

World Salt Awareness Week was started by the World Action on Salt and Health (WASH).

World Salt Awareness Week is a key time for consumers to jumpstart their own diet plan to live a low-sodium lifestyle.

By heeding the following tips individuals will reap the benefits in the long run by reducing their overall sodium intake which, in turn, may help lower blood pressure levels, risk of stroke and heart disease.

Read the nutrition label of foods before purchasing and compare and find foods that are lower in sodium.

 Choose fresh fruits and vegetables.

Limit the amount of processed foods you eat.

Avoid adding extra salt when cooking and/or eating.

Use fresh herbs and spices.

When dining out, specify how you want your food prepared. Ask for your dish to be prepared with less salt.

Try to choose foods with potassium. They counter the effects of sodium and may help lower your blood pressure.

"Reducing sodium intake in your diet is one of the most important things you can do to help you live a longer, healthier life."



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World Salt Awareness Week - Tips to reduce sodium from Shilpa Mittal