7 ways to use less salt

January 28, 2013 By: consultant 11 Comments

Sodium chloride (salt) is essential to the body. The sodium in salt helps transmit nerve impulses and contract muscle fibers. Working with potassium, it balances fluid levels in in the body. But you only need a tiny amount of salt to do this, less than one-tenth of a teaspoon. The average American gets nearly 20 times that much.

The body can generally rid itself of excess sodium. In some people, though, consuming extra sodium makes the body hold onto water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure. 28% of Americans don’t know they have high blood pressure which can lead to thicker muscle in the chambers of the heart which is connected to heart failure.

If you have fluid retention, high blood pressure, and/or kidney problems, the Shane Diet & Fitness Resorts Nutritionist will help you prepare to reduce your salt intake at home.

Most of the salt that Americans consume comes from restaurants and processed foods. The leading culprits include snack foods, sandwich meats, smoked and cured meat, canned juices, canned and dry soups, pizza and other fast foods, and many condiments, relishes, and sauces — for starters. But enough comes from the salt shaker that it’s worth finding alternatives.

Here are five ways to cut back on sodium when cooking or at the table:

  1. Flavor without the shaker. Add flavor to your favorite dishes with spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, and wine. From black pepper, cinnamon, and turmeric to fresh basil, chili peppers, and lemon juice, these flavor enhancers create excitement for the palate — and with less sodium.
  2. Rinse canned food like beans, tuna, and canned veggies.  You can reduce the salt by 1/3 or look for “Low –Sodium” or “No Salt” brands.
  3. Go nuts for healthy fats in the kitchen. Using the right healthy fats — from roasted nuts and avocados to olive, canola, soybean, and other oils — can add a rich flavor to foods, minus the salt.
  4. Check the Nutrition Facts panel. It lists then amount of sodium in mg. per serving and gives the “percent daily value” (set at 2400 mg.) that contributes to the total daily limit. Since serving sizes are small, you may end up with consuming 2-3 times more than listed.
  5. Sear, sauté, and roast. Searing and sautéing foods in a pan builds flavor. Roasting brings out the natural sweetness of many vegetables and the taste of fish and chicken. If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus.
  6. Avoid processed and packaged foods. Ten pretzels are 815 mg. One medium kosher dill pickle is 1,181mg. Try a Mediterranean-inspired whole-grain salad with chopped vegetables, nuts, and legumes, perhaps a small amount of cheese, herbs and spices, and healthy oils and vinegar or citrus. For breakfast, cook up steel-cut oats, farro, or other intact whole grains with fresh or dried fruit, and you can skip the toast (and the extra sodium).
  7. Pick the right poultry. Many manufactures inject chicken with saline to make them juicer and weigh more. The result – a three oz. serving has 400mg. sodium before you season it. Choose an additive free organic brand or buy from your local farmers market. Untreated birds are only 50 to 70 mg. of sodium. Shop for peak-of-season produce from farmers’ markets and your local supermarket for a delicious fresh dinner.

Take these steps to lower your sodium intake and reduce the stress on your organs. Remember – if you don’t take the time for exercise and good eating habits, you will have to take time later for illness.  Shane Diet & Fitness Resorts can help you understand the “How” behind the “What”. This will lead to permanent change and improved quality of life and let’s face it, who doesn’t want that!?

 

Print Friendly

11 Responses to "7 ways to use less salt"

  1. amiller says:

    Thank you, we appreciate that. We try to post new information about once a week and please pass our posts along.

  2. Marshal says:

    I`m actually trying to cut back on salt for the past couple days. It is hard when no one around you really agrees with what you are doing. My family is like “We have been eating like this for generations, why should we change now?” Articles like this give me the motivation to keep on going. Thanks for sharing it!

  3. Hi, I think your site might be having browser compatibility issues.
    When I look at your blog in Chrome, it looks fine but
    when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up!
    Other then that, very good blog!

  4. I visited several web sites but the audio feature for audio songs current at this web page
    is actually wonderful.

  5. I’m really loving the theme/design of your website.
    Do you ever run into any internet browser compatibility problems?
    A small number of my blog audience have complained about my site not working correctly in Explorer but
    looks great in Firefox. Do you have any solutions to help fix
    this problem?

  6. I loved as much as you’ll receive carried out
    right here. The sketch is tasteful, your authored
    subject matter stylish. nonetheless, you command get got an impatience over that you wish be delivering the following.
    unwell unquestionably come more formerly again since exactly the same nearly
    very often inside case you shield this increase.

  7. Hi fantastic website! Does running a blog like this require a
    massive amount work? I have absolutely no knowledge of computer programming
    however I had been hoping to start my own blog in the near
    future. Anyways, should you hzve any recommendations or tips for new blog owners please share.
    I know this is off subject but I jst had to ask. Cheers!

  8. I pay ɑ quick visit everyday some sites and blogs to read articlеs or reviewѕ, eхcept this webpage gives qսality bɑsed posts.

  9. If you want to obtain much from this post then you have to apply such methods
    to your won webpage.

  10. The Birch of the Shadow

    I feel there may possibly be a number of duplicates, but an exceedingly handy listing! I have tweeted this. Lots of thanks for sharing!

About Us

Shane Diet & Fitness Resorts was launched in 2008 as natural extension of Camp Shane, the most famous weight loss summer camp, where they have helped so many kids and young women lose so much weight that the word spread to adults.

Subscribe to our Newsletter

Price Match Guarantee

Check out details for Shane's Price Match Guarantee for our New York & Texas Resorts.

Weight Loss Camp For Kids

Weight Loss Camp For Kids

Texas Google Plus

Texas Google Plus

New York Google Plus

New York Google Plus

Award Winning…

Award Winning…

Testimonials

Since spending the summer at SDR, so much has changed for me…

For the past five...

Lauren (New Jersey) 23

See Young Adult Testimonials

What a great week

What a great week I had... Thanks for it all.

Shirley (Arizona) 70

See Adult Testimonials

Find Us on Facebook