We all need a small amount of sodium to function. However, most Americans consume too much, which may lead to elevated blood pressure - a major risk factor for heart disease and stroke, according to the CDC.
Are you one of those folks who needs help putting down the salt shaker? Here are some easy ways to eat right with less sodium.
- Fresh foods first. Many foods in their original form - fruits, vegetables, fresh meats, poultry, fish, dry beans, eggs, milk, yogurt. and grains - are naturally low in sodium. Include more of these fresh foods into your daily routine.
- Limit processed foods. Highly processed and ready-to-eat foods tend to be higher in sodium. These include cheese; cured meats such as bacon, sausage, hot dogs, and deli meats; and ready-to-eat canned or boxed products. Eat them occasionally or in smaller amounts to avoid taking in excessive sodium.
- Cook at home. Enjoy home-prepared foods where you are in control of how much salt is added. This basil walnut chicken pesto recipe amplifies the flavor with herbs and spices rather than salt.
- Try something new. Salt-free seasoning such as herbs, spices, garlic, fresh lemon, vinegar, and black pepper can add a lot of dimension to your dishes. Here's an herb blend you can make at home: mix together ¼ cup dried parsley flakes, 2 tbsp. dried tarragon, 1 tbsp. of dried oregano, dill weed, and celery flakes. Apply to your favorite foods and taste the goodness!
Did you know our FIT meals have less than 600 mg. of sodium? View the menu for your local café so you can plan your next FIT meal, then tell us what you think by visiting the Let's Chat page!
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