Processed foods have made busy lives easier, if not a whole lot tastier. What’s not known is that these same food are packed with sodium that causes a host of problems like high blood pressure, kidney failure, and heart disease.

According to the Dietary Guidelines for Americans 2015–2020, most of Americans exceed the recommended sodium intake while simultaneously failing to meet daily recommended consumption of fruits, veggies, and whole grains.

Jennifer Glockner, registered dietician and nutritionist, shares tips on preparing your food while reducing salt in your meals:

1.      Eat fresh foods and avoid processed foods. About 70 percent of the salt in our diet is added during processing.

2.      Use flavor-enhancing vegetables like garlic, onion, and celery instead of salt.

3.      Reduce the amount of beef and add shiitake mushrooms to burgers to enhance the flavor while decreasing saturated fat.

4.      Replace salt with herbs and spices like clove, oregano, and caraway. These herbs contain antioxidants and phenolic compounds, which prevent disease and promote wellness similar to fruits and vegetables.

This is not to say to completely eradicate salt in your diet just because you want to stay healthy. As with most things, moderation is the key. Be more aware of your food intake to stay on top of your health. And remember that it's always best to prepare your own meals. It's more economical and you don't run the risk of developing serious health risks.

Words by: Cj Lampad


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