Published: December 7, 2023
Pass on the Salt with these 7 Tips
A dash, a pinch, an extra shake on that…Salt is part of the American meal, but dietary guidelines* say we should consume less than 2,300 mg of sodium each day (that’s one teaspoon). However, the average American consumes more than 3,400 mg of sodium daily!
Your body needs a little salt to function, but not too much. It’s a mineral that helps balance the fluid in your body and supports muscle function. But a salty diet can lead to chronic health conditions including high blood pressure (also known as “hypertension”) and chronic kidney disease (CKD). People living with high blood pressure/hypertension should try to limit the salt intake, so talk to your doctor what's right for you.
Here are seven tips for reducing your salt intake:
- Rinse canned veggies – Canned beans and vegetables can be high in salt. A quick rinse before you cook with them will cut the salt level in your final dish.
- Order out carefully – Restaurant food is notoriously high in sodium, so choose wisely and skip sauces. Ask that no extra salt be added to your meal, and take portion control into account since restaurant meals tend to be large.
- Read the labels – Packaged and canned goods labeled “low-sodium” or “no sodium” are your best bets. Frozen meals too are notoriously high in sodium.
- Skip the mixes – Boxed grains and pastas, bottled sauces, and dressings tend to be high in sodium. Choose basic packaged goods such as plain pasta and rice, then add your own low-sodium and other seasonings.
- Spice it up – Replace your salt shaker with a world of spices and herbs to give your food flavor and character. Bonus: some spices have added health benefits like turmeric, which can lower inflammation and cinnamon which has been shown to help lower blood pressure.
- Choose fresh – Spend most of your shopping time in the exterior aisles of the store where you’ll find fresh produce and meats that are lower in sodium.
- Pass on processed meats – Sausages, deli meat, smoked meats, and canned fish tend to be high in salt. Opt for fresh, lean meats that you grill, roast, or bake.
WHA MyCare Medicare Advantage members can get special meals delivered right to your door, following a hospital (or nursing home) stay. If you are struggling with a chronic condition where a healthy, nutritious meal could aid your recovery, take advantage of this no-cost benefit as part of your health plan. Go to mywha.org/MyCareMeals for details.
Source: Mom’s Meals® offers medically tailored meals including lower sodium options which can help lower blood pressure. They’re delivered directly to your home and can be stored in the refrigerator for up to 14 days.
* From the U.S. Department of Health and Human Services