"Just because you don't reach for the salt shaker doesn't mean you aren't consuming too much sodium." That is the opening statement in a recent on-line article published by the website hellawella. It goes on to point out that more than 75% of the sodium we eat comes from packaged and restaurant foods.
The American Heart Association offers these helpful tips to counter that trend:
When you go grocery shopping:
Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium (per serving). Pick fresh and frozen poultry that hasn't been injected with a sodium solution. Words on labeling like "broth," "saline," or "sodium solution" are code for increased sodium, so check the fine print.
Choose condiments carefully. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky high in sodium. Look for a reduced or lower sodium version.
Choose canned vegetables labeled "no salt added" and frozen vegetables without salty sauces. When you add these to a casserole, soup or other mixed dish, there will be so many other ingredients involved that you won't miss the salt.
Look for products with the American Heart Association's Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.
When you prepare food:
Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor to foods.
Drain and rinse canned beans and vegetables. This can cut the sodium level by up to 40%.
Combine lower-sodium versions of food with regular versions. If you don't like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You'll get less salt and probably won't notice much difference in taste.
Cook pasta, rice and hot cereal without salt. You're likely going to add other flavorful ingredients to these foods, so you won't miss the salt. Cook by grilling, braising, roasting, searing and sauteing to bring out the natural flavors in foods. That will reduce the need to add salt.
Incorporate foods with potassium, like sweet potatoes, potatoes, greens, tomatoes, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.
When you eat at a restaurant:
Specify how you want your food prepared. Ask for your dish to be made without extra salt. Taste your food before adding table salt. If you think it needs a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime juice and test it again before adding salt.
Watch out for foods described using the words pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted probably have less sodium in them.
Control portion sizes. When you cut calories, you usually cut the sodium, too. Ask if smaller portions are available or share the meal with a friend. If the restaurant permits, ask to order from the children's menu! And there's no shame in taking part of the meal home in a doggie bag.
Ask about the sodium content of items on the menu. A new law required chain restaurants with 20 or more locations to provide nutrition, including sodium content, to customers upon request.
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