No matter how hard you try to prevent them, some diseases just seem to happen. A recent study even highlighted a gloomy statistic that showed two-thirds of the risk of getting many types of cancer are random... random. That means that they didn’t happen because of our diets, our parents, our Styrofoam cups, or our choice of deodorants.They just manifest in some people over others.
There are, however, certain health conditions that we may be able to keep at bay. In other words, some conditions may be born out of environmental circumstances that we can take control of, like smoking, exposure to pollutants, infection and the foods we eat. Countless reports have shown that lifestyle behaviors help prevent the development of heart disease. Moving more, eating more fruits and vegetables, and lowering our intake of highly processed foods are three steps to help prevent high blood pressure and elevated cholesterol levels. One factor in particular, namely an excessive intake of sodium, plays a key role in the development of cardiovascular illnesses by increasing blood volume and pressure within the arteries and by forcing your heart to work harder.
Eating food from restaurants and highly processed foods are two main sources of sodium in the Americans diet, contributing almost three-quarters of total sodium intake. Although we can’t go into the kitchen when dining out to help control how much salt is added to our food, we mustn’t be shy about requesting they go lightly on salt or not add any at all. Salt is one of the least expensive yet most flavorful ingredients so you can be sure that, unless you instruct them otherwise, they will use plenty.
The good news is that you don’t have to compromise flavor for a healthier plate. Here are some tips to help you kick the salt habit:
- Add citrus to your meal for a puckering punch of flavor! Swapping in lemon, lime or orange instead of salt will brighten your meal without contributing to heart disease risk. Orange or grapefruit sections in salad or fresh lemon or lime squeezed onto fish will add a tart, yet healthy spunk to your meals. I’m salivating just thinking about the salad recipe I’m making tonight (pictured above.)
- Swap salt for spices. Oregano, black pepper, chili powder, cumin, cinnamon, and cloves add tons of flavor to your meal without any salt, along with a hefty side of health benefits!
- Add fresh herbs to your meals. Aromatic herbs such as rosemary, thyme, chives, tarragon and basil are calorie-free and flavorful enough to help pass on the salt shaker! You can enjoy fresh herbs all year by planting a countertop herb garden. Growing an indoor garden is also a great way to show your kids where food flavors come from, and expand their palettes!
- Zest your plate to life! Cutting back on sodium and adding lemon zest to your meal can reduce your sodium intake by 50 percent! Try adding lemon zest to a marinade or rub for meats and chicken, salad dressings or fish.
- Fill your salt shaker with a no-salt spice blend. Instead of leaving a salt shaker on your kitchen or dining room table, ditch the salt and create your own array of seasonings and spices or try one of the no-salt blends on supermarket shelves. Your family can have fun creating their personal favorite hot mixes.
These simple tips will provide a deliciously satisfying way to help reduce sodium without feeling deprived.
~Thanks to Bonnie Taub-Dix
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