Take Control of Your Sodium Intake

Are you crazy about salty foods? Do you salt foods before you taste them? Maybe you're unaware of the effect of excessive dietary sodium on health. If you're an over-consumer of salt, follow these tips to help you take control of your sodium intake.

If You're Going to Salt...

Adding salt and pepper while cooking is a common practice in many kitchens. And although salt and pepper do make tasty seasonings, it's wise to be cautious about over-salting. One of the best ways to keep from over-salting foods is to add salt after your food is plated. That puts the salt crystals on top of your food, allowing your taste buds to detect salt quickly. You taste the food as being saltier than if you add the salt while it's cooking.

Consumer Demand for Sodium

Why is so much salt added to canned and processed foods? It's not of necessity. Some people actually have a salt addiction and crave salty foods. Consequently, food manufacturers capitalize on those salt cravings. It sells products and gets return customers.

Sodium-to-Potassium Ratio

Salt is composed of sodium and chloride. The sodium in salt is what contributes to hypertension or an elevated blood pressure. Most people in the United States consume at least 2-3 times more sodium than potassium. But to be in good health, about five times more potassium should be consumed than sodium. The current ratio of sodium-to-potassium intake is out of whack, and that could explain some of the poor health Americans experience.

High Sodium Content of Processed Foods

Whether you add salt to your foods or not, your diet is most likely high in sodium--unless you make everything from scratch or specifically shop for low-sodium foods. Most consumers buy canned foods and highly milled grain products that are loaded with sodium. In fact, it's not unheard of for a can of chili to have over 1000 milligrams of sodium in a single serving--half a day's allowance of sodium. Salt-cravers are often hypertensive, with elevated blood pressure linked to their excessive sodium intake.

Increase Your Potassium Intake

If you're interested in increasing your ratio of potassium-to-sodium, there are simple changes you can make in your diet. Begin by cutting out the salt shaker or by switching to a salt substitute. Next, decrease the amount of processed foods you eat, and increase the amount of potassium you eat. How do you eat more potassium? Eat more root vegetables, legumes, and fruit--great sources of potassium that are naturally low in sodium.

Load up on potassium-rich foods, take the salt shaker off the table, buy low-sodium products, and consider cooking more of your food from scratch. Take control of your sodium intake.