Peters Principles Community

Recently the Center for Science in the Public Interest released a report that says high-salt diets cause 150,000 premature deaths in the U.S. each year, which points to the importance of reducing sodium consumption.   It has been said that a fifty percent reduction in dietary salt could save 150,000 lives a year from strokes, heart attacks and other illnesses. In addition to high blood pressure, salt consumption causes fluid retention. Salt absorbs water and other fluids in the body.  Salt can place additional stress the liver and  aggravate kidney problems. It also increases water retention and can cause swelling, or edema. Finally, although salt consumption has not been conclusively proven to exacerbate arthritis and joint pain, but many arthritis specialists believe that there are trigger foods — including salt which reduces potassium levels — that may worsen the condition and should be avoided.

American adults use an average of nearly 4,000 mg of sodium daily, even though the Institute of Medicine of the National Academy of Sciences, the Department of Agriculture, the Department of Health and Human Services and the World Health Organization have suggested lowering daily sodium intake to no more than 2,400 mg. Adults who are middle-aged, elderly, or already have hypertension or prehypertension, should consume less than 1,500 mg.

Salt is so over-used in our daily nutritional regimen that many of us cannot imagine eating without it.  Here are a few good tips to get you started!

• Cooking from scratch will allow you to avoid much of the salt in your diet.  You can reduce the amount used and slowly cut more salt out as you became accustomed to a less prominent salt taste.
• If you buy processed foods, check for items low in sodium. Buy products that are “sodium free” or  have less than 100 mg per serving.
• Restaurant meals can contain 3,000 mg of sodium or more, look for low-sodium items on the menu. Ask if your meal can be prepared without salt.
• Put away the salt shaker!
• Many herbs are excellent replacements for salt when cooking.  Try using pepper, basil, thyme, or garlic in your favorite recipes
• Choose snacks low in sodium like fruits and vegetables. Avoid salty snacks such as pretzels and potato chips.

Reducing your salt intake is difficult, but you’ll be happy you did. It may take you on a delicious adventure into new cuisine!