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Eat less salt
Bringing down high blood pressure
Chad A. Rhoden, with Sarah Wiley Schein.
Lanham, Md. : M. Evans : distributed by National Book Network, c2010.
Learn straightforward solutions you can incorporate both immediately and in the long term. Focusing on lifestyle factors readers can change, Dr. Rhoden weighs in on alternative therapies for reducing blood pressure, while Sarah Schein brings her dietary expertise to the table with practical advice on nutrition, tips for healthy food selection and preparation, and 70 tantalizing recipes each with its own nutritional breakdown.
     
$3 low-sodium meals : delicious, low-cost dishes for your family that contain no--or low--salt!
Ellen Brown.
Guilford, Conn. : Lyons Press, c2010.
This collection of 250-plus recipes has main course entrees that are less than $3 a serving to prepare and all are low in salt. That's less than the cost of a decent-size burger at a fast-food drive-through. And all can be prepared in less time than it takes to have a pizza delivered!
     
Low-salt cooking : a step-by-step guide to savory, healthy meals
Linda Johnson Larsen ; nutritional analysis by Jean Kostak ; photographs by Jackie Alpers.
Guilford, CT : Knack, c2010.
When it comes to cutting back on salt, many people think healthy, to be sure, but good-bye, flavor! Enter Knack Low- Salt Cooking, whose step-by-step, visual format makes healthful - and delicious - food accessible to everyone. It shows how we can add luster to our foods again by using such ingredients as herbs, spices, and lemon juice. Featuring 100 main recipes plus 250 variations, and 350 full-color photos, it gives an exotic new twist to familiar foods. All recipes are accompanied by a nutritional analysis - including sodium amounts - by fully licensed and accredited nutritionist Jean Kostak.
     
Taste : hearty, healthy Asian recipes
Sylvia Tan.
Singapore : Marshall Cavendish Cuisine, 2009.
Discover healthy but mouth-watering alternatives to all-time favorite Asian dishes, and some all-new ones too.
     

Saltiness is one of the basic tastes. Salt is a combination of 40% sodium and 60% chlorine. Reducing salt in your diet can improve your health and decrease your chances of developing heart disease or hypertension.

Gradually make some changes and in no time you will not be reaching for the saltshaker. Here are some ways to use less salt:

  • Use fresh meats and vegetables when ever possible.
  • Flavor your food with herbs and spices at the stove and at the table. 
  • Prepare pastas, noodles, and rice without that pinch of salt.
  • Rinse canned foods to remove some sodium.
  • Cut back on frozen dinners, prepared foods, and canned soups.
  • When dining out ask how food is prepared and request sauces be served on the side.
  • At fast food restaurants select grilled meats and make good choices at the salad bar.
  • Stay away from high sodium foods such as luncheon meats, chips and condiments.
  • Use portion control to cut down sodium intake.
  • Know the meaning of the terms; sodium-free, low sodium, reduced sodium, light, and no salt added.

"It is a true saying that a man must eat a peck of salt with his friend before he knows him."
Miguel de Cervantes, 'Don Quixote'

Salt Quotes

Be aware of your sodium intake by writing it down in a food diary. It might surprise you at how much of the different forms of sodium you are really eating like sodium sulfite, monosodium glutamate (MSG), baking power and baking soda. You do not want to eliminate sodium totally as your body needs it to regulate fluids and it helps the function of nerves and muscles.

Article by: St. Louis Public Library staff