If you are a college student and are cooking at home or in your apartment, congratulations! You’ve taken the first step to lower your salt intake. Your salt intake influences your risk of heart disease, stroke, and hypertension. Although you may think you don’t need to worry about these diseases just yet, remember that prevention is key. Nearly one in three Americans are suffering from hypertension and 28 percent of us are borderline hypertensives. According to the Centers for Disease Control and Prevention, most of us should aim for about 1500 milligrams of sodium (2/3 teaspoon) per day, especially people with hypertension, those over 40 years old, and African Americans. Although it is much more convenient to order take-out or rely on processed, microwaveable meals, these types of meals comprise about 77 percent of the 3600 milligrams of sodium consumed each day by the average American. Home cooking accounts for five percent of the daily allowance of 2300 milligrams of sodium for healthy adults. Cooking puts you in control of the amount of salt in your food. With these tips to reduce salt but not skimp on flavor, your taste buds won’t know the difference.
Tip #1: Use acids and fresh herbs to enhance flavor
Acids like vinegar, red wine, and citrus juices brighten flavor while fresh herbs like basil, oregano, and thyme add the finishing touches to round out the meal. These elements help other flavors pop and heighten the taste of the other ingredients. Fresh herbs add freshness, aroma, and depth to the dish.
Tip #2: Treat your taste buds to spice blends and specialty salts
Toasted spice blends or specialty salts like smoked sea salt added during cooking add nuances of flavor and bring diversity to dishes. Since these seasonings are more intense, only a pinch is needed to make an impact on the flavor of the dish.
Tip #3: Look at nutrition labels and be choosy about what you put in your pantry
Salt hides everywhere in seemingly unsalty foods like cereal, pasta sauce, breads, and salad dressing. Take the time to compare labels while at the grocery store. Always choose the lower-sodium versions of these foods so you can stretch your daily salt allowance further for the day.
Tip #4: Practice moderation
Even nutritionists agree that salt-free foods lack taste, so indulging in high-sodium foods must be done sparingly and in small portions. Sprinkling a little full-fat cheese on pizza or just a few potato chips with a sandwich are enough to satisfy your salt craving.
Everyone needs sodium because it helps maintain healthy fluid balance in the body and is an essential electrolyte for conducting nerve impulses. It is especially important to replenish during intense exercise when salt is lost from perspiration. Maintaining a healthy balance of sodium in the body is essential to internal health and functioning. Being conscious of your salt intake at a young age will serve as a preventative measure for avoiding bad habits and diseases in the future. For more information on how to reduce sodium in your diet and to sample some low sodium recipes, check out these websites:
http://www.mayoclinic.com/health/food-and-nutrition/AN00350
http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
http://www.mayoclinic.com/health/low-sodium-recipes/RE00101
Written by Katie Giebler, Peer Health Educator
