Do you consider any meal incomplete without soy sauce or your favorite finadene sauce to dip your food in?
If you answer yes to any or all of the above, it could be a red light telling you that you could be having more salt intake than you should.
These are just the obvious signs of a high salt intake, but you don’t know more salty foods creep into your diet without you being aware of it every day.
The taste for more salt is acquired, which means that your tolerance for more salty foods get higher.
If you constantly hear comments that the food you cooked is too salty but it tastes just right for you, this could be another warning signal.
The Centers for Disease Control and Prevention said that the average American gets about 3,400 mg of sodium a day — much more than what is recommended under the 2010 Dietary Guidelines which “recommends limiting sodium to less than 2,300 mg a day — or 1,500 mg if you’re age 51 or older, or if you are black, or if you have high blood pressure, diabetes or chronic kidney disease.”
The CDC stresses out that that less salt in your diet can lead to less heart disease, stroke and other serious health problems. With this, health experts are recommending that you start looking away from the fast food counters and foods that are boxed, canned or processed start redirecting your attention to fresh fruit and vegetables.
In these modern times where everybody is in a rush and more people are turning to processed, canned or boxed foods, the ‘salt trap’ is becoming a real challenge.
The Mayo Clinic which comprises of a team of professional health experts said that no matter if you have been trying to eat less sodium, like taking just a pinch of salt for your scrambled egg or baked potato, a dash here and here can add up quickly to unhealthy levels before you know it.
The Mayo Clinic health experts say that everybody needs some sodium for the body to function properly, and the kidneys balance the amount of sodium in your body naturally. Your kidneys will eliminate the excess through urine but if you take in sodium in higher amounts, the sodium will start to accumulate in your blood.
A teaspoon of table salt contains 2,325 mg of sodium.
Foods high in sodium
Foods that are high in sodium include the processed foods like prepared dinners such as meat and egg dishes, pasta, bacon and cold cuts, soups, cheese, pasta, and fast foods.
Vegetables and dairy products including milk, meat and shellfish add to your overall intake of sodium.
Condiments also contain sodium and you should go easy on these as you cook. A lot of recipes call for salt and condiments.
Cutting back on salt
Here are ways to back on sodium:
• Go for fresh foods such as fresh fruits and vegetables. Fresh meat is also lower in sodium compared to meat that have been processed and canned, bacon, hot dogs, sausage and ham.
• Learn to check labels and go for those processed foods that are labeled “low sodium.”
• As much as you can, try to remove or reduce salt from recipes. You can be creative in the kitchen without having to spoil the taste and sacrifice the quality of your dish.
• Keep an eye on your condiments. Salad dressings, soy sauce, sauces, ketchup, dips and relish all contain sodium.
• Explore herbs, spices and other flavorings to enhance foods.
• Try salt substitutes.
On a final note, be kind to your kidneys and to your body. Learn to read and interpret Nutrition Facts labels found on most packaged and processed foods, go easy on the salt shaker, and watch out for those hidden ‘salt traps’ lurking in attractive boxes and packaging at the grocery shelves.
