Cardiovascular disease is the number one cause of death in American adults. According to the University of Maryland Medical Center, 2,600 people die from this condition every day. Cardiovascular disease is not only treatable; in many cases, it is preventable by exercising and eating a low-fat, low sodium diet. Cutting back salt doesn't mean eating a bland and boring diet. A low sodium diet --- like any healthy eating plan --- consists of fresh fruits and vegetables, whole grains, lean proteins and healthy fats. Cooking without salt may take some getting used to, but low-salt recipes are rich in flavor from other sources.
History
Salt has been important to human beings since the world began. According to the experts at The Salt Institute, at one time salt was so precious, it was traded ounce for ounce with gold. Salt made it possible for fishermen to preserve their catch to be sold over long distances. Roman soldiers were paid partly in salt and their word for that --- "salarium" --- gave us our modern word "salary."
Effects
It is your kidneys' job to process sodium and flush it out through your urine. But if you have too much salt in your body, your kidneys can't do their job easily. The U.S. Food and Drug Administration Consumer Update on sodium states that taking in too much salt -- more than 1,500 mg a day -- can cause high blood pressure in some people. High blood pressure can contribute to you developing heart disease, kidney disease, stroke or even heart failure.
What to Avoid
The U.S. Department of Health and Human Services suggests that the first thing you should do is stop adding salt to anything you cook at home or eat at a restaurant. One tsp. of salt contains 2,300 mg of sodium, which is almost twice the recommended daily amount of 1,500 mg. Avoid soft drinks and processed foods, because they are loaded with salt. Fast food and most commercial baked goods are also high in sodium. Drink alcohol in moderation.
What to Enjoy
When cooking at home, use garlic and fresh or dried herbs and spices, as well as lemon juice, to flavor foods. Add diced garlic, onion, peppers or even diced fruit to whole grains to add both flavor and texture. Marinate lean beef, poultry and fish in olive oil, lemon or lime juice, fruit juices or wine to tenderize them and add flavor. Serve vegetables of several different colors with your protein and grains to add fiber, vitamins and flavor to your meals. In restaurants, take at least three bites of anything before deciding that it needs salt. Try pepper first, or ask for lemon wedges. Substitute fresh fruit or home-baked sweets for dessert.
Conclusion
Learn to read food labels, and add up how much sodium you're eating per day so that you can figure out where to cut back. A diet high in sugar and salt can change the way you experience the taste of foods; therefore, it might take a few weeks to a month for you to get used to and enjoy a low sodium diet, but the effort involved should be weighed against the benefits to your health.
References
- University of Maryland Medical Center: Tips to Control High Blood Pressure
- Salt Institute: The History of Salt
- National Kidney Disease Education Program: Sodium
- FDA: Lowering Salt in Your Diet
- U.S. Department of Health and Human Services: DASH Eating Plan
- American Heart Association: Sodium (Salt or Sodium Chloride)
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