Add Spice - Not Salt - To Your Diet.

4/18/2008
You're supposed to throw salt over your right shoulder for good luck. Or is it your left? Either way, if it's on the floor and not on your food you're taking a step toward healthier eating. 

It's probably no surprise that too many of us get too much salt, or sodium, in our diets. But, how much is too much? 

If you're in pretty good health and aren't at risk for coronary artery disease (heart disease) you qualify for the "no salt added" diet. That allows up to 4,000 milligrams of sodium a day. 

If you have high blood pressure or heart disease, you'll need to cut that number down to about 3,000 milligrams of sodium a day. Sounds like plenty, doesn't it? Let's scrounge through the cupboards and come up with some lunch to see just how quickly the numbers add up: Let's start with a little chicken noodle soup - quick and easy, right from a can.
890 mg.

Don't forget a few crackers for flavor.
240 mg.

How about a sandwich on the side?
300 mg.

Two slices of bologna,
600 mg.

A slice of cheese,
300 mg.

And a little dash of salad dressing (mayo)
130 mg.

For good measure, how about a diet pop?
60 mg.

Total
2520 mg.

Wow! You can just forget about that burrito (660 mg.) for dinner! A big problem with this diet is where the food is coming from - cans and packages. Processed foods tend to be much higher in sodium than fresh foods, and so do fast foods and bakery items. But you don't have to give up convenience. Look for products labeled "low sodium" and add up the numbers. Choose fresh foods whenever you can - but don't add table salt. Use herbs and spices instead.