The average American consumes nearly 1,100 mg too much salt each day. Eating excessive amounts of salt can result in high blood pressure and heart disease. Eat less salt daily to have better heart health.
Eat Less Salt Daily
1. Keep a Food Journal
There are many apps, such as MyFitnessPal, let you track what you eat either manually or finding what you’ve eaten in their extensive logs.
You can track how much sodium you have left allowed in your diet and when you have gone over. Sometimes all it takes is a visual reminder to be aware of how much you’ve eaten.
Logging your meals and snacks is the most effective way to know for sure how much salt you’ve been eating and to reduce your intake where needed.
2. Understand Food Labels
When out grocery shopping, be sure to read labels before you buy an item. Many products like soups, cheese, and breads are high in sodium.
Try to find products that say “low sodium” or “reduced sodium.” Also, understand the serving sizes and how much to portion.
Sometimes it’s easy to think that a can of soup would only have one serving, but often times there is more than one. Eat less salt daily by reading carefully before you choose what to eat and buy.
3. Cook at Home More Often
Instead of eating out a few times a week, try to cook at home. At dinner, cook extra food so that you can have some for lunch the next day.
Restaurants of all types usually add high amounts of salt to their meals. In certain meals, there can be a day’s worth of sodium.
When you cook at home, you can use fresher ingredients and you can control how much salt is used. You can use other spices instead of salt to add flavor to your dishes.
4. Substitute Spices for Salt
As just mentioned, using herbs and spices instead of salt can immensely help reduce sodium consumption and the risk of high blood pressure.
Garlic, rosemary, thyme, and basil are tasty, easy substitutes. Additionally, they are inexpensive and cause for creativity with a meal.
If you do at least one of these changes, you will eat less salt daily and you will be able to reduce your risk heart disease and high blood pressure.