Sodium

I admit it.  I’m a salt-aholic.  I put salt on everything.  I like salt on my salt.  But I’m definitely not ignorant to the harm that salt/sodium can cause.

 

The American Heart Association says that the average American consumes 3,436 mg of sodium daily.  That’s more than double the recommended amount!  YIKES!!! Excessive sodium consumption can contribute to high-blood pressure, which can lead to stroke, kidney disease and coronary heart disease. In addition, sodium has been linked to an increased incidence of gastric cancer, according to the Dietary Guidelines for Americans. Sodium also causes you to retain water.  Most people can gain up to five pounds of extra water in their body because of this water retention.  For people who are overweight this number jumps to 8-10 pounds! 

 

There are many foods we eat that are packed with hidden sodium.  Ex. Soups, frozen meals, ready to eat meals, breads, pasta, pizza, canned veggies, hot dogs, cold cuts, chips, etc.  We need to try our best to avoid adding even MORE salt/sodium to our foods! 

 

Here are some healthy alternatives to grabbing the shaker!
• Add a little freshly grated ginger to salad dressing or a fish marinade.
• Use dry mustard for cooking, or mix it with water to serve with cooked meat or fish.
• Toast seeds and nuts; then sprinkle on salads and main dishes.
• Add minced garlic and chopped onions before cooking casseroles and stews.
• Grind fresh herbs with a mortar and pestle; then mix into sauces or casseroles.
• Just before serving, sprinkle lemon juice on foods such as raw greens, cooked vegetables and cooked fish.
• Add fresh or dried hot peppers to meats, casseroles or soups.
• Grate fresh horseradish and serve with meat or fish in place of the saltier, prepared horseradishes.