Salt is essential for the body. The sodium in salt contributes to the transmission of nerve impulses and the contraction of muscle fibers. It also works with potassium to balance the fluid balance in the body. But you only need a small amount of salt to do this — less than a tenth of a teaspoon a day. The body can generally get rid of excess sodium. In some people, taking in extra sodium causes the body to retain water. This increases the amount of fluid flowing through blood vessels, which can increase blood pressure. Most of the salt we consume comes from prepared and processed foods. The main culprits are snacks, smoked and cured meats, canned juices, canned and dry soups, pizza and other fast food items, and lots of condiments and sauces — for starters. But enough it comes from the salt shaker home that it's worth looking for alternatives. Here are five ways to cut back on salt while cooking or at the table:
1. Use spices and other flavor enhancers. Add flavor to your favorite dishes with herbs, dried and fresh herbs, carrots (such as garlic and ginger), citrus fruits, vinegars and wine. From black pepper, cinnamon and turmeric to fresh basil, chili peppers and lemon juice, these flavor enhancers create a sensation in the mouth – and with less sodium.
2. Go crazy for healthy fats in the kitchen. Using the right healthy fats — from roasted nuts and avocados to olive oil, canola, soy and other oils — can add rich flavor to foods, minus the salt.
3. Sear, bake and roast it. Searing or briefly frying food in a pan adds flavor. Roasting brings out the natural sweetness of many vegetables and the flavor of fish and chicken. If you steam some dishes or put them in the microwave, you can freshen them up with a final splash of flavoursome oil and a dash of citrus.
4. Get your whole grains from sources other than bread. Even whole-wheat bread, while a healthier choice than white, can be significantly high in sodium. Bread contains quite a bit of salt – not just for flavor, but to help the dough rise. You can skip that extra salt if you're looking for whole grains outside of baking. For example, instead of toast with breakfast, opt for oats or other whole grains with fresh or dried fruit.
5. Know your seasons and, even better, your local farmer. Buy raw materials with maximum natural taste, and avoid sodium as much as possible. Shop for seasonal produce from farmers markets and your local supermarket.
