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Easy Ways to Eat Less Salt

By Sara Butler

You eat salt every day and that’s not a bad thing. In fact, your body needs salt to help maintain mineral balance, maintain water, and keep your blood volume where it should be. But it’s easy to go overboard when it comes to salt, which can have negative effects on your health and wellness. Too much salt can increase your blood pressure, which puts you at risk for stroke and heart disease. You only need about 1,500 milligrams of sodium per day to stay healthy and shouldn’t have more than 2,300 milligrams per day -- about one teaspoon! Here are some easy ways you can get less salt in your day.

It’s Natural

Don’t forget that salt occurs naturally in many foods such as grains, nuts, dairy, and even meat. It’s the hidden salt in processed foods that can really send your daily amount through the roof. It’s these hidden salts that you need to be aware of as well as the amount of salt you tend to add on your own to foods you eat.

Go Herbal!

One delicious way to cut down on added salt to foods is to start experimenting with herbs and spices. They help to add flavor to your cooking without adding salt. Try a little sesame, thyme, oregano, and garlic or find sodium-free mixes to add to your meals. They’re a great way to cut the salt without sacrificing flavor. And when you do cook a recipe at home, consider adding half the amount of salt called for and substituting with herbs instead.

Forget the Processed Foods

If the food you’re looking at comes in a box, then it probably has more added salt than you need. That’s because highly processed foods that often come in bags or boxes use salt to help preserve them and increase their flavor. Make sure to always look at the labels on foods before buying to see just how much salt you get in a serving.

Go for Fresh or Frozen

When it comes to vegetables, fresh or frozen are equally good for you when it comes to salt, but canned versions often have more salt added to help increase their shelf life. You may want to look for sodium-free canned vegetables if you need them, but if not, then simply rinse the vegetables once you remove them from a can to help cut some of the salt.

You don't have to sacrifice flavor to sacrifice salt, so keep an eye on how much you get!

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

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