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How to Reduce Salt in Your Diet

By Sara Butler

Your body needs salt to stay balanced, but it's a delicate balance you can easily throw out of whack by eating too much salt. And added salt is in a lot of stuff. You should endeavor to cut back on the amount of salt in your diet in order to keep your cardiovascular system healthy. Here are a few ways you can easily do it!

Say No to Packaged and Processed

Convenience goods that are highly processed and pre-packaged may seem like a quick way to eat a meal instead of eating out, but they're not good for your health most of the time. Most packaged foods are full of salt, so opt for fresh, whole foods instead of the convenience stuff.

Look at Labels

An easy way to reduce the amount of salt in your diet is to look at the nutritional labels on the foods you buy. According to the American Heart Association, adults should limit their salt intake to 2,300 milligrams per day. Lay off the items that are providing too much salt per serving and you'll have an easier time staying under that number.

Cook at Home

Restaurants are notorious for using liberal amounts of salt in their entrees. That's why if you want to cut back on salt, then you should cook at home where you can control the ingredients.

Also, when cooking at home you can use all the herbs and spices you want to add flavor without adding sodium. Experiment with different flavors and with ingredients that are flavorful on their own, such as onions, lemons, and garlic. Rely on nature to flavor food and you don't need to add extra salt!

Check Your Potassium

Your body uses potassium for a lot of things, including helping your body to process excess salt in your diet. Making sure you eat foods high in potassium can help to lower blood pressure as it helps to lower salt. Eat foods such as avocados, fish, yogurt, and bananas to ensure you're getting enough potassium in your diet.

Taste Test

When cooking you don't have to follow what a recipe says when adding salt. If possible, taste test what you're making to ensure that it really does need salt. You'd be surprised how much salt you can eliminate in your diet by simply tasting the food before you reach for the salt shaker!

Reducing salt doesn't have to be difficult or complicated. These tips can help you get off to a great and healthy start!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Englewood, Colo.

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