Six Simple Ways to Lower Your Salt Intake

Studies have shown that salt intake is associated with elevated blood pressure which can lead to heart disease, stroke heart attack and kidney disease. However, few people are aware of their salt "addiction" or "habit." In order to lower your salt intake in your diet follow these six simple tips.

1) Avoid eating at restaurants
In addition to putting a dent in your wallets. All restaurants add salt as a seasoning to their foods and unfortunately, eating out will add unnecessary salt to your diet. If you must eat at a restaurant, order salads with the dressing on the side. Also, you can request that the chef avoid adding salt to your dish (the waiter will give you a harm time at first, but if you are insistent, he or she will honor your request).

2) Avoid salty snacks
Often when we hit the mid-afternoon lull, we tend to choose between sugary or salty snacks. The truth is, neither options are healthy. Fresh fruits are the best options. For those of you who have a salt preference, natural nuts are a great alternative snack. If you are used to eating salty nuts, buy a bag of natural nuts and mix it up with your salty nuts. It will begin to train your brain to eat less salt.

3) Plan your meals ahead of time (including snacks)
Nutritionists advise individuals to keep track of what they eat in food diaries. It is actually more important that you plan your meals in advance.

4) Avoid sales on junk food
I am always tempted by junk food, it seems like every week either OREOS, Chocolate chip cookies or potato chips are on sale and it's so cheap compared to fresh fruits. Also, fresh fruit tends to spoil before I finish them, what a waste, right? Actually, no, the preservatives in junk food keeps the food "edible" for up to six months, but there is an associated price (the preservatives are not good for you). So, stick with your written grocery list and reward yourself with something (non-food related) when you have stuck with your meal plan for the week. The reward can be clothing, movie tickets, etc. anything that is not associated with food.

5) Learn to appreciate various spices
Stock up on paprika, cinnamon, allspice, pepper and saffron (just to name a few). These spices are easy to cook with and add a lot of flavor to your dishes. Buy the highest quality brand name spices available (that you can afford). Often the spices that are on sale have already lost their flavor so you are better often buying the best. Better yet, plant your own herbs (rosemary, oregano, basil and thyme) using potted plants. These herbs are low maintenance. Keep the plants near your kitchen counter so you will remember to use them while cooking.

6) Build up your other senses
In order to appreciate your meal, awaken your other senses by using a variety of color in your cooking. Also, decorate your dining table with fresh flowers in a vase. There is a reason why Americans are in love with watching food network shows. It is because we enjoy how the show visually appeals to our senses. Think about it, would you spend an hour staring at people eating in a restaurant talking about their meals? Chances are the answer is no. The way food network shows appeal to us is through visual stimulation (the colors used in their dishes). So try and replicate the dish by using different color foods.

If you follow these tips, you are well on your way to a healthier diet. I found that it took me just five days to eliminate my salt addiction. When I actually tasted salt again, I automatically reached for a glass of water because my body was not used to the sudden salt intake.