Some people seem to be resistant to the negative effects of salt, while others—most notably Black Americans and older populations—seem to be hypersensitive. Because we cannot predict individual sensitivity, limiting salt intake is a prudent step in preventing high blood pressure.
he recommended daily allowance (RDA) for sodium is around 2,300 milligrams (mg)—the equivalent of 1 teaspoon. Most Americans consume around 3,400 mg of sodium per day. Canned soups, for example, often contain anywhere from 1,400 mg to 1,800 mg sodium per can, which is a significant portion of the RDA for sodium.
Choosing fresh fruits and vegetables over their canned equivalents can reduce average daily salt intake. While there is a perception that fresh fruits and vegetables are more expensive than their pre-packaged counterparts, several nationwide studies have shown that this is not always true.
While exotic or non-local items are often expensive, locally available, in-season produce is often very inexpensive.
While there is usually nothing wrong with adding the specified amount of salt to a recipe, resist the temptation to add salt afterward. Instead, consider replacing your salt shakers with small bottles of salt-free herbs and spices.
Most spice companies now make small bottles of mild herbs and spices designed as salt shaker replacements. Large grocery stores often have their own house brand or generic versions, as well. Garlic powder, rosemary, thyme, dill, and paprika are all flavorful and healthy salt substitutes.
One brand of plain instant oatmeal, for example, contains almost 200 mg salt where the non-instant variety contains 0 mg.
While the time savings might seem attractive, reading the preparation directions will often reveal that the amount of time saved is actually very small. Using our oatmeal example, the directions say to let the instant preparation sit for five minutes before eating, while the non-instant version takes seven to eight minutes to prepare. Flavored rice, pasta, and cereal mixes are often the worst offenders in this category.
Crackers, snack bars, cereals, and even potato chips all have low-salt options available, usually for the same price.
To make the biggest dent in your salt intake from this category of foods, buy low-salt versions of canned soups, salad dressings, and pre-made “ingredient foods” like breadcrumbs and broths. Frozen dinners, packaged “lunch in a box” products marketed for children, and microwavable snacks are also all very high in salt and are a good candidate for substitutions.
In situations like these, you can still lower the salt impact of these foods by rinsing them before eating or cooking. Canned tuna can be rinsed right in the can — just open it, dump out the packed liquid and flush two or three times with cool, clear water. Frozen vegetables with added salt can be rinsed using a colander before steaming or boiling. This simple step can reduce the amount of salt by up to 23%.
