It also may
not come as a surprise to the many people whose doctors
have continuously recommended a low-sodium diet in an attempt
to decrease these and other health conditions. But this
may be harder than simply removing the salt shaker from
the dinner table.
Over 70 percent of a person's
salt intake is derived from processed foods, so skipping
that sprinkling of salt at dinner is not a sufficient way
to cut the salt in your diet. Using salt substitutes or
alternatives like NoSalt is an easy way to add flavor to
your food without the sodium.
Another way to prevent sodium
from entering your kitchen and your body is to keep your
eyes open at the food source itself, the grocery store.
Following these grocery shopping
tips can help reduce the salt in you and your family's diet:
Always Read the Label
Salt is a substance with
many different names. So even if you make the extra effort
to read food labels and search for the amount of salt in
the product, it can be difficult to determine. The following
list contains a few of salt's aliases: sodium chloride,
sodium bicarbonate, sodium benzoate, monosodium glutamate
(MSG), sodium nitrate and disodium. Other products with
a large sodium content include hydrolyzed vegetable protein,
soy sauce, miso and brine.
Interpreting the
Labels
The Federal Drug Administration
(FDA) is making an effort to create public awareness of
the amount of salt in store products. "By appropriately
labeling, we are attempting to inform the public and those
who want to keep their sodium intake down as to the amount
of sodium they are consuming," says Ida Yoder, a chemist
with the FDA's over-the-counter drug products division.
But some salt descriptors
are not so cut and dry. Use the flowing list as a guideline
to help determine the approximate number of milligrams of
salt in a product:
Sodium free
- Contains less than 5 mg of sodium per serving
Very low sodium
- 35 mg or less per serving
Low Sodium
- 140 mg or less per serving Reduced Sodium - Contains at
least 25 percent less sodium than the original product
Without added salt
- No salt is added during processing to a product which
would normally have salt added
No salt added -
Unsalted
Fresh is Best
Avoid processed foods
in the grocery store and head directly to the fresh fruit
and vegetable aisle instead. Rather than adding salt to
these fresh food items while cooking, use unsalted butter
or salt alternatives. Many salt substitutes, such as NoSalt,
are sodium-free but taste like the real thing. "By
incorporating salt substitutes and other spices into your
cooking, you can still add flavor to food while skipping
the sodium," says Janet Andreas, a Home Economist with
Reckitt Benckiser. She also recommends using a variety of
spice substitutes as salt alternatives like Seasoned NoSalt.
If you do buy canned vegetables,
rinsing them in water for one minute can reduce their sodium
content by 40 percent. Also, it is important to resist the
temptation of fast food, which also usually has a high salt
content.
While making these tips habits
on your trips to the grocery store can help reduce your
sodium intake, health professionals recommend an even larger,
overall change in diet. One diet that specifically addresses
the issue of hypertension is the Dietary Approach to Stop
Hypertension (DASH), a diet formulated by clinicians and
researchers at Harvard University.
The DASH diet is based on
increased servings of fruits and vegetables and the inclusion
of low fat dairy products, lean meats, poultry and fish.
The diet provides the right amount of fiber, adequate vitamins
and antioxidants while limiting sodium and fat intake.
Consulting with your physician
is the best and safest ways to address high blood pressure
and the treatment of other health concerns. But by taking
the initiative to start eating a healthier diet, you begin
taking responsibility for your own health and well-being.
Reckitt Benckiser, the makers
of NoSalt, has published a brochure on how to manage sodium
intake and live an overall healthier lifestyle. To receive
a free booklet entitled "Changing for Life," call
toll free at 1-800-841-1256. |
