salt slayers

by Diane Lofshult

Food for Thought:

Most Americans get way too much sodium in their diets, mostly by way of eating processed foods, which are heavily salted. According to the American Heart Association (AHA), the average American eats between 2,900 and 4,300 mg of sodium each day—far more than the recommended daily intake of 2,300 mg (equivalent to about 1 teaspoon of salt). People with high blood pressure and heart disease need to consume even less than this amount.

The trouble is, it is difficult to impart flavor to our foods in the absence of salt, especially after being acclimated to its strong taste over the course of a lifetime. Here are some tips on how to lower your salt intake without sacrificing the flavor of meals you cook at home:

Rely on salt-free spice mixes, such as Mrs. Dash, or create your own blends at home, combining your favorite seasonings together (try lemon zest with ground black pepper, or cumin with coriander, for an exotic punch).

Top salads and sauces with toasted, chopped, unsalted nuts, such as walnuts; or stir an unsalted nut butter into a favorite dish.

Cook vegetables in low-sodium chicken, fish or vegetable broth to impart more flavor. Better yet, make your own stock at home so you can control the sodium content; use the stock to create soups and other dishes.