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The amount of sodium that some people consume is way too much. The daily amount of salt (sodium) is 2,300 milligrams which is about 1 teaspoon. People with high blood pressure need to reduce their amount of salt intake down to 1,500 milligrams which is approximately half a teaspoon. What you really need to remember is that there is sodium in a lot of processed foods which people dump more sodium on to their processed foods and this causes people to double or triple there amount sodium intake. Try to read the sodium content on your foods to control your sodium intake. When cooking or making food try to replace a pinch of salt with another herb or spice. The health problems that can occur from high sodium intake consist of high blood pressure, the risk of a stroke, and heart disease.

Here are some ways to spice up your meals with out salt:

• Marinate chicken breasts or pork chops in lemon juice, orange juice, or red wine
• Roll fish in sesame seeds before baking
• Spice up beef with a mixture of onion, peppers, sage, and thyme
• Toss in a few fruits and vegetables, such as dried apricots, raisins, red pepper, or yellow pepper for extra flavor
• Simmer carrots in cinnamon and nutmeg
• Sprinkle some dill and parsley onto potatoes before roasting
• Add a dash of chili powder to corn
• Toss your pasta with fresh chopped garlic
• Replace salted butter with unsalted butter
• When cooking with cheese, opt for fresh mozzarella or cheeses labeled “low-sodium”
• Try a commercial salt-free seasoning blend (such as Mrs. Dash), or make your own mix with this recipe from the American Heart Association:
1/2 teaspoon cayenne pepper 1 teaspoon mace, ground
1 teaspoon basil, ground 1 teaspoon onion powder
1 tablespoon garlic powder 1 teaspoon black pepper, ground
1 teaspoon thyme, ground 1 teaspoon sage, ground
1 teaspoon parsley, dry flakes 1 teaspoon marjoram
1 teaspoon savory, ground

If you need help in regulating your sodium intake our nutritionist is one phone call away!

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