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Shake the Habit – Tips for Reducing Salt Intake

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Through out history salt has been considered a valuable commodity. (You can read more detailed information here Wikipedia). But in modern times we are consuming an excess of salt. To much salt is as detrimental to your health as is lack of salt in our diets. Today they put salt in almost everything that is packaged/processed. Salt is used as a preservative and flavor enhancer.

I always had to have a salt shaker right next me when I was eating. Up until about a year ago I decided it was time to put the salt shaker away. Now I rarely salt food when I cook or eat. If I do use salt it is sea salt. Sea Salt is unrefined salt. I started using it over a year ago. Sea Salt has the same sodium content as regular salt and is no better for you then regular salt. It still needs to be used in small amounts.

I have been eliminating processed foods little by little from my diet. Part of why I started this blog was so I could share my journey with others and hear what experiences and tips you can share with me.

Here are a few practical tips on reducing your intake

I came across an article in Woman’s Day magazine that gave a few good tips on further  reducing your daily salt intake.

*Rinse canned beans to cut 40% of the sodium

*When cooking with salty ingredients reduce added salt. 3 slices of bacon or 2 oz feta cheese = 1/4 tsp salt.

* Spice blends like chili powder or Cajun seasoning often hide salt. Look for low sodium blends.

* Adding salt to pasta water is just for taste. It doesn’t make the water boil faster. So leave out the salt.

* Commercial salad dressings can be high in sodium. Instead of pouring them over individual salads ( we average 1 to 2 Tbsp per serving), toss the entire salad with dressing. A salad for 4 to 6 only needs about 3 Tbsp. I do this all the time to keep my husband from using to much. 🙂

Do you have anymore tips you can share on reducing sodium intake? I would love to hear them.


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