Although sodium chloride (salt) gets a bad rap, it’s essential for the body. Sodium helps transmit nerve impulses and balance fluid levels. However, we need only a small amount of salt for it to function. Consume too much of it, and you’re at risk of high blood pressure. And the average American, according to Harvard Medical School, gets nearly 20 times that much.
Most salt, the Harvard experts say, come from prepared and processed foods: Chips, deli meat, soups, even juice. Fast food is also a major culprit. It may take some effort to change salt-heavy eating habits, but your health is worth it. Here, from Harvard Medical, are five ways to slash sodium:
Experiment with alternate flavor enhancers. Try spices, herbs, garlic, ginger, citrus and vinegars. Use spices and other flavor enhancers. Add flavor to your favorite dishes with spices, dried and fresh herbs, roots (such as garlic and ginger), citrus, vinegars, and wine. Your palate will appreciate the new taste sensations!
Focus on healthy fats. Using good fats, from roasted nuts, avocados and olive, canola, soybean, and other oils — adds great salt-free flavor.
Forget frying. Instead, sear, sauté, and roast. Searing and sautéing builds flavor, while roasting accents the natural good flavor of many vegetables and as well as If you do steam or microwave food, perk up these dishes with a finishing drizzle of flavorful oil and a squeeze of citrus
