Sodium 101: Shake the Salt Habit

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Less Salty Solutions

Whenever possible, use natural and healthier alternatives to salt. Spices and herbs offer a world of flavors to tempt your taste buds. When cooking, add garlic, pepper, oregano, cinnamon, or a ready-made herb-spice blend to your dishes. A splash of lemon juice or flavored vinegar can replace salt in soups, salads, and seafood dishes.

Replacing the salt in your shaker with a salt substitute can help—maybe. Most salt substitutes contain potassium in place of sodium. Potassium, which is naturally found in many foods, offers protection from stroke, high blood pressure, heart-rhythm problems, kidney trouble, and osteoporosis. And most people do not get enough potassium.

But for some people, particularly those with diabetes or kidney disease, excess potassium can be harmful. Too much potassium in the blood can lead to potential deadly disturbances of the heart’s rhythm. It also can be a problem for those who are taking certain blood pressure or anti-inflammatory medications. Check with your doctor before using a potassium-based salt substitute.

Your best bet is to gradually cut back on salt and salty foods. Except for the salty taste, the body adjusts easily to eating less salt. As your taste buds adjust, the desire for salty tastes will decline.

Making the Adjustment
In 2006, the American Medical Association and other health organizations made several recommendations to help consumers cut back on salt. For example, they recommended that the food industry reduce sodium in processed and restaurant foods by at least 50 percent over the next decade. The associations also want the U.S. Food and Drug Administration to rescind salt’s status as an ingredient that is “generally recognized as safe.”

Keep in mind that sodium is just one of the many factors that influence your blood pressure and cardiovascular health. For the greatest gains in both, overall healthful eating, exercise, weight control, and stress reduction will have a bigger payoff.