1. Do I Really Need Salt?
Very small amounts of salt are needed for certain important functions such as regulating the correct amount of fluid in the body. Salt also helps nerves transmit impulses and has an impact on muscle contractions.
2. How Much Salt Do I Need?
The National Academy of Sciences' Institute of Medicine recommends 1,500 to 2,400 milligrams of salt a day for adults. People older than 50, or those with diabetes, chronic kidney disease or high blood pressure may need much less. Most people get salt from table salt (sodium chloride), processed foods, condiments, and vegetables and fruits.
3. How Can I Reduce My Salt Intake?
Eat freshly prepared foods that do not rely on mixes. Reduce or eliminate commercial condiments such as ketchup, mustard, sauces or salad dressings that are often loaded with sodium. Instead, make
these things at home and add very little, if any salt. Read labels if you choose to use prepared foods and condiments. Sodium is also found in baking soda, baking powder, disodium phosphate, sodium alginate, sodium nitrate, sodium nitrite and MSG (monosodium glutamate).
4. What Are Some Salt Substitutes?
Use fresh or dried herbs and spices and even lemon juice or lemon zest in place of salt. There are a few salt-free herb mixtures that combine many herbs and spices and can be purchased in health food stores. Dulse is dried seaweed and can be found in health food stores and Asian food markets. Dulse is very low in sodium, with only 35-45 milligrams per teaspoon. A tablespoon of table salt has 2, 325 milligrams of sodium.
5. When In Doubt, See Your Doctor
As with any changes you make to your diet, consult your physician. Especially if you have diabetes, any kidney disease, heart disease or high blood pressure, or if you are taking any medications.
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