Don’t worry-we’re just talking about salt! NaCl is just chemical shorthand for sodium chloride, also known as halite. There is so much information on the benefits & worries concerning salt intake. Two important facts to remember: Salt is vital to your health, & the body would die without it. Think about going into the hospital. One of the first things they do is set up a saline drip, covering a variety of important bodily functions like replenishing lost fluids, flushing wounds, & delivering medications. It’s always a good idea to watch your intake, because so many foods are loaded with hidden salt, which can aggravate blood pressure, heart functions & more. But one caveat? The type of salt you use makes a huge difference. Stick to unprocessed salts, more often found in Sea salt & Himalayan pink salt. These have not been stripped in the processing of many of the vital nutrients needed, like iodized white table salt has, so you can reap the benefits of natural salt without provoking the detrimental effects of processed salt.
DASH EATING PLAN
Tips To Reduce
Salt and Sodium
HEALTHY EATING, PROVEN RESULTS
Studies have found that
the DASH eating plan
can lower blood pressure
in as fast as 2 weeks.
Eating less sodium
creates even bigger
heart healthy benefits.
Eat your veggies.
Choose plain fresh, frozen, or canned
(low-sodium or no-salt-added) vegeta-
bles and season them yourself.
Fresh is best.
Choose fresh or frozen skinless poultry,
fish, and lean cuts of meat rather than
those that are marinated, canned,
smoked, brined, or cured.
Go "low or no."
Check the Nutrition Facts labels
to compare sodium levels in foods.
Choose low- or reduced-sodium, or
no-salt-added versions of foods.
Pay attention to preparation.
Limit cured foods (such as bacon and
ham); foods packed in brine (such as
pickles, pickled vegetables, olives, and
sauerkraut); and condiments (such as
mustard, horseradish, ketchup, and bar-
becue sauce). Limit even lower sodium
versions of soy sauce and teriyaki
sauce, which should be used as spar-
ingly as table salt.
Subtract, don't add.
Canned foods such as tuna and beans
can be rinsed to remove some of the
sodium. Cook rice, pasta, and hot
cereals without salt. Cut back on
instant or flavored rice, pasta, and
cereal mixes, which usually have
Limit salty processed foods.
Skip or limit frozen dinners and mixed
dishes such as pizza, packaged mixes,
canned soups or broths, and salad
dressings, which often have a lot of
sodium. Prepare and eat more foods
at home, where you can control how
much sodium is added.
Spice it up.
Boost flavor with herbs, spices,
lemon, lime, vinegar, or salt-free
seasoning blends instead of salt
or salty seasonings like soy sauce,
spice blends, or soup mixes. Start
by cutting salt in half and work your
way toward healthy substitutes.
EASY TIPS FOR DINING OUT
Move the salt
This simple first
step could become
before going out.
Check online nutrit