{"id":20331,"date":"2020-03-03T15:55:00","date_gmt":"2020-03-03T22:55:00","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/taste\/?p=20331"},"modified":"2020-03-03T15:55:00","modified_gmt":"2020-03-03T22:55:00","slug":"how-to-outsmart-salt","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/taste\/phoenix-food-and-restaurant-news\/how-to-outsmart-salt","title":{"rendered":"How to Outsmart Salt"},"content":{"rendered":"\n
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If you crave salt, you\u2019re not alone. Humans and animals have an innate hunger for salt, or sodium. But salt can really sneak up on you. And it\u2019s in nearly everything we eat and drink. The result? Most of us get too much sodium in our daily diet: from 30 percent to 50 percent more than the recommended amount. \u00a0<\/p>\n\n\n

Excess sodium has\nbeen linked to a host of health conditions, from high blood pressure to a\npotentially higher risk for stomach cancer. And that\u2019s why we need to outsmart\nit.<\/p>\n\n\n

Sodium has special properties: It absorbs liquid. In our bodies, it attracts and holds water too, increasing our blood and fluid volume. <\/p>\n\n\n

That means our kidneys need to work harder to remove excess fluids. Those extra fluids also make it harder for our hearts to pump blood throughout our body, which can increase pressure on our arteries and cause high blood pressure. <\/p>\n\n\n

High sodium levels\ncan be especially dangerous for those at risk of stroke or heart, liver or\nkidney conditions. <\/p>\n\n\n

A little goes a long way
<\/strong>Salt isn\u2019t entirely bad. A small amount is essential for good health. But it doesn\u2019t take much. The Dietary Guidelines for Americans recommend less than 2,300 milligrams of sodium a day \u2013 just under one teaspoon. For people on a low-salt diet, the limits may be far less: under 1,500 milligrams per day. It\u2019s easy to consume much more than that. Consider that a single serving of leading brand of canned chicken noodle soup contains 890 milligrams \u2013 39 percent of your recommended daily intake. It\u2019s estimated that processed foods contribute about 75 percent of the salt in U.S. diets. <\/p>\n\n\n

Ready to reduce\nyour salt intake? Start by paying attention to your daily intake.<\/p>\n\n\n

First steps: shake the salting habit
<\/strong>Many people salt their food before they\u2019ve even tasted it. To shake that habit, don\u2019t keep your salt shaker on the table. Then train yourself not to salt before you taste a few bites \u2013 and gradually decrease the amount you use. You can also use freshly ground pepper, a spritz of lemon or sprinkling of fresh herbs and spices to perk up your foods.<\/p>\n\n\n

And when it\u2019s time\nto restock your pantry, plan ahead to avoid the most sodium-packed foods. Here\u2019s\nwhat to watch for at the grocery store.<\/p>\n\n\n

Read and compare labels
<\/strong>Most canned and packaged foods list sodium content by serving, so start reading food labels. Be sure to compare different brands, too \u2013 they can vary by hundreds of milligrams per serving. Look for packages and cans labeled \u201cno added salt\u201d or \u201clow sodium.\u201d<\/p>\n\n\n

If you\u2019re aiming\nfor the standard 2,300 milligrams or less per day, each meal should contain no\nmore than about 750 milligrams \u2013 not accounting for beverages or snacks.<\/p>\n\n\n

Stock up on fresh, whole foods
<\/strong>Opt for fresh or frozen foods instead of packaged or canned foods. Fresh fruits, veggies and meats are usually far lower in sodium than their canned, prepared or packaged counterparts. <\/p>\n\n\n

If you\u2019re buying\nfresh or frozen poultry, look for meat that isn\u2019t injected with a sodium\nsolution. The label may say it includes \u201cbroth,\u201d \u201csaline,\u201d or \u201csodium\nsolution.\u201d  <\/p>\n\n\n

Take care with condiments<\/strong>
Condiments are a salty bunch. Fortunately, there are many low-sodium options these days. Shop for reduced-sodium soy sauce, salad dressings and ketchup.<\/p>\n\n\n

Hidden in \u201chealthy\u201d foods
\n<\/strong>It\u2019s surprising\nhow much sodium is inside foods usually considered \u201chealthy\u201d\u2014 and in some\nseemingly un-salty foods like bread, cottage cheese and cereals.
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\nSome of the saltiest foods are:<\/p>\n\n\n