11 threats, into “hyperdrive,” says Dr. Neravetla, causing the body to attack itself. High salt intake may also increase a person’s risk of developing gastric cancer, osteoporosis, obesity, and metabolic diseases such as diabetes. Ditch the salt Saltshakers are a common sight in American kitchens, but Dr. Neravetla recommends ditching them. “We should stop adding salt to our food. Period.” He emphasizes that “if you eat a normal diet, there’s already enough natural sodium in food to meet your daily sodium requirements.” The American Heart Association recommends adults consume no more than 2,300 mg of sodium per day, which is equivalent to about one teaspoon of table salt. The ideal limit is less than 1,500 mg daily, especially for those with high blood pressure or who are at high risk for heart disease. “We really need to highlight that 2,300 mg is a ‘do not exceed’ number,” adds Dr. Neravetla. “That’s the limit, not the requirement.” Use spices and seasonings instead Dr. Neravetla says he wouldn’t endorse most products that are marketed as sodium-free salt alternatives. “The only brand that is tried and tested is Mrs. Dash,” he explains. “Their products contain different combinations of herbs, and they’re available in any supermarket.” He also encourages people to get creative with spices and seasonings, such as ginger, cilantro, curry leaves, peppers, and unsalted vinegar. Sprinkling food with lime or lemon juice is another way to add flavor. Reducing sodium intake doesn’t mean food has to taste bland, Dr. Neravetla adds. “If you use seasonings and experiment with different recipes, you’ll find you won’t miss salt.” 1Salt Kills, Surender Reddy Neravetla, MD, FACS, with Shantanu Reddy Neravetla, MD, (2012) Health Now Books, Springfield, Ohio HOW HEALTHY IS YOUR HEART? Go to ketteringhealth.org/heartcare to take our heart quiz. Don’t be salty Reduce your sodium intake with these tips: Add zing with herbs and spices instead of salt A few flavorful combinations: • Chopped garlic with potatoes • Turmeric with rice • Citrus juice with fish • Rosemary with chicken • Basil with pasta • Paprika with soups Put on your chef’s hat Up to 75% of the sodium we eat comes from processed or ready-made packaged foods—from instant rice to frozen pizzas. Whenever possible: Prepare foods with fresh, naturally delicious ingredients instead of instant mixes and sauces, which often have added salt Cook with dried beans instead of canned Choose unprocessed meats, such as fresh, skinless poultry and fish, instead of meats that are smoked, cured, or salted Choose low- or no-salt versions of your favorites At grocery stores, compare nutrition facts labels and choose foods with the least amount of sodium. When buying canned or frozen items (such as soups and vegetables) look for “no salt added,” “low sodium,” “reduced sodium,” or “unsalted.” Sources: Academy of Nutrition and Dietetics; American Heart Association; Centers for Disease Control and Prevention
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