How to Cut Salt in Cooking

According to a computer analysis of real clinical data, reducing the amount of salt in our diets by just half a teaspoon a day would prevent 92,000 deaths, 99,000 heart attacks and 66,000 strokes in America. This is because the average American consumes around 1 tbsp. of salt a day, which is 20 times more than our bodies need. The Food and Nutrition Board of the National Research Council recommends 2,200 mg of sodium as a desirable daily intake, the equivalent to 1 tsp. of salt. It is easy to reduce the amount of salt you consume, especially when cooking.

Things You'll Need

• Fresh fruit and vegetables
• Herbs
• Spices
• Low sodium condiments
• Low sodium pre-packaged meals

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Instructions

• 1

  When you are buying ingredients in the supermarket, check the sodium content of each item. Multiply the serving size on the packet to determine how much you would eat. Then multiply the sodium number by this amount. If it is going to give you more than 300mg in one serving then it is far too much for your body. Look at other brands and find the one with the lowest sodium content.

• 2

  Reduce your portion sizes and you will reduce your sodium intake. Often we eat more than we need simply because it is in front of us. Try serving smaller dishes and waiting 20 minutes before deciding if you really want more.

• 3

  Try to buy fresh, unprocessed items. Up your intake of fruit and vegetables as they contain very little salt and will keep you fuller for longer. Fill half your plate with fruit and vegetables and you'll reduce your salt intake significantly.

• 4

  Learn about what foods are high in sodium so you can eat them sparingly. Research your food and gain better control over your health.

• 5

  Reduce your intake of sauces and dressings. Ketchup, soy sauce, cheese and salad dressings are often very high in salt. Most have low sodium versions, so seek these out when you are shopping.

• 6

  Try to cook without salt. When the recipe tells you to add salt to the dish, leave it out and taste the final product before deciding if it really is needed. If the dish needs more flavor, try experimenting with other herbs and spices. Your taste buds will learn to retrain themselves.