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Salt Swaps for Your Health

By Brandi Goodman 

Salt is often added to bland dishes to enhance the flavor. It's fine to add on occasion, but with sodium already included in many meals, adding more really does more harm than good. Too much sodium in the diet can lead to heart disease -- and worse. Make some salt swaps for your health.

Choose Healthier Bread

Making the switch from white to wheat isn't enough. Both of these bread options actually contain more sodium than you need. An option such as oatmeal bread has nearly half the amount of sodium, making it a far better choice for your heart.

Use Fresh Meat for Sandwiches

Cold cut meats from the deli are packed with sodium as well. To avoid this extra salt intake, use your own fresh meat for sandwiches. Roast a chicken or turkey and dice up the meat. You can freeze it and take out the amount you need each day. 

Find Reduced-Sodium Snacks

Chips, pretzels, and even crackers contain sodium. Eat a few and you'll most likely be fine. Enjoy a large serving and you're getting way more salt than your body bargained for. Find reduced-sodium snack options in the store or try to create your own at home to reduce your intake.

Choose Less Salty Cheese

Cheese is packed with sodium as well. Choose less salty versions so you can enjoy your snack without the guilt. Cottage cheese is one of your best choices. Fresh mozzarella, parmesan, swiss, and cream cheese are also some lighter options.

Pick Alternative Taco Ingredients

A taco is often deemed a healthy-enough meal option. Depending on how it's made, though, you really have a salty dish that shouldn't be consumed regularly. You need to pick alternative taco ingredients to make it the healthy option you're hoping. Start with a whole-grain tortilla. Use grilled chicken instead of ground beef. A low-sodium bean and more veggies should also be included. 

Use Coarse Kosher Salt

The typical table salt you buy actually has more sodium in it than other salt choices. Coarse kosher salt, for example, has over 500 mg less in every teaspoon. Use versions like this or try a different seasoning altogether for your added flavor.

Some simple salt swaps can have a major impact on your health. Skip the sodium where you can and opt for more nutritious offerings that will keep your heart in good condition. Try different seasonings that don't have such an impact on you, such as pepper, to get an enhanced flavor without compromising your well-being.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Gold River, Calif.

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