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Sea salt, with added seasoning, looks delicious. But most Americans consume way too much sodium, getting it from processed foods, classic salt shakers and restaurant meals.
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T SEEMS some people would rather starve than eat less salt.
"I didn't order lunch, and I'm not going to eat again unless they send me some salt," one older lady told me from her hospital bed recently.
Her doctor had ordered a low-sodium diet to protect her ailing heart, but she wasn't ready to try other seasonings.
"I want a salt shaker. I won't abuse the privilege," she pleaded.
I was relieved that the doctor gave in rather than forcing her, but I hope she will be more open-minded when she's feeling better.
Last month, the American Medical Association joined the federal government and American Heart Association's crusade urging Americans to "shake the salt habit." Although we need some sodium chloride to survive, too much sodium can increase blood pressure and the risk of strokes, heart attacks and kidney problems.
Some people are more sensitive to sodium than others, but there's no test for it. Older people, blacks and people with
One in four Americans with normal blood pressure, and more than half of those with high blood pressure, are sensitive, the NIH says.
Still, salt is ingrained in our culture. Just think of the expression "He's worth his salt." It refers to ancient Rome, where soldiers' salaries were paid in salt, not money.
People fought wars and traded slaves to get control of salt deposits, because salt can preserve food for a long time without refrigeration.
Today, salt is inexpensive, but it's valued because it tastes so darn good.
Luckily, once you know what too much sodium can do and how to make foods taste tempting with less salt and more spices, you may be asking for second helpings of other seasonings.
But first, the facts.
Twice as much as we need"Research shows most Americans consume two to three times the amount of sodium that is healthy, with an estimated 75 [percent] to 80 percent of the daily intake of sodium coming from processed and restaurant foods," according to the American Medical Association.
And that's not including the salt sprinkled on at the table.
Healthy people should limit sodium to 2,300 milligrams daily, according to the federal government. Active people need more because sodium is lost in sweat.
For the rest of us, limiting sodium is easy if we choose fresh foods most of the time. Think about fresh fruits, vegetables, whole grains, meat, poultry, fish, beans, raw nuts, milk and yogurt.
However, processed foods usually contain lots of sodium. Examples are canned soups and vegetables, snack foods, some cheeses, instant seasoned rice
Most restaurants also add lots of salt. McDonald's crispy chicken club sandwich has 1,830 milligrams of sodium, more than half a day's recommended allowance.
The American Medical Association challenged restaurants and food processors to cut sodium by 50 percent over the next decade and asked the government to put warning labels on salty foods.
It is possible to do this without affecting taste or sales.
People in a Kansas workplace cafeteria bought just as many foods modified to be lower in fat and sodium--and rated them as tasting fresher than the original versions. That's according to research in the Journal of the American Dietetic Association.
Until lower-sodium foods are everywhere, we can take action at home.
Lose salt, keep flavorCooking with less salt is actually fun. Start with fresh ingredients, not canned ones.
In cases where you must use canned food, you could use low-sodium versions or make substitutions. For example, if you're making spaghetti and can't find low-sodium tomato sauce, use tomato paste instead (it's usually naturally low-sodium). Thin the paste with water and add zing with onions, garlic, basil and oregano.
Try seasonings such as garlic, fresh basil, curry powder or lemon juice.
Most markets carry the Mrs. Dash and McCormick lines of salt-free seasoning blends. McCormick Salt-Free It's a Dilly seasoning is delicious on grilled fish or tuna salad.
Penzeys Spices carries some of my favorite seasonings. I didn't realize that their tasty Sunny Paris Seasoning blend was salt-free until I'd been using it for more than a year. My husband never noticed, either!
Penzeys also carries salt-free international seasonings like adobo, Jamaican jerk and Chinese five-spice. And their Green Goddess salad dressing mix is to die for.
Although they don't have stores in every state, you can order catalogs by phone at 800/741-7787, or online at penzeys .com.
If you aren't ready to stop using salt at the table, consider tasting your food before you salt it.
Over weeks and months, if you eat less salt, your taste buds become more sensitive to it. You'll want less salt. Instead of going on a hunger strike, you'll be eating a variety of flavors and seasonings, breathing new life into familiar foods.
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
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JENNIFER MOTL is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. |
