Senior Health Learn to Use Less Salt 8/18/2023 | By Lori Zanteson, Environmental Nutrition Salt can make food taste better, and our bodies need it, so it’s all good, right? Unfortunately, too much can be bad for us, and most Americans get way too much in their diets. Fortunately, we can learn how to use less salt. Salt is an acquired taste. It is also an essential nutrient that our bodies need for the smooth running of many processes, like maintaining a balance of fluids. The amount our bodies require is far less than most Americans are eating. The western diet, or the standard American diet, which consists of foods high in fat, sugar, and salt, has certainly made it easy and even normalized excess sodium consumption. The dietary guidelines suggest no more than a teaspoon, which is about 2,300 milligrams (mg) per day of sodium for the general population. Habitually consuming more salt than we need can contribute to high blood pressure, which may lead to conditions such as heart disease, stroke, heart failure, and kidney disease. Just as many of us have learned to prefer a few extra shakes of salt on our food, research suggests we can retrain our taste buds to be satisfied with less. Researchers in a small pilot study set out to study short-term effects on sodium intake, blood pressure, preference for salty food, and enjoyment of a salt-restricted diet in adults with hypertension. One of the initial steps was helping participants realize how much salt they were eating. Key areas of focus were individualized to address areas that included: salt at the table, salt used in cooking, grocery shopping, and eating in restaurants. After 16 weeks, participants significantly reduced sodium intake and increased enjoyment of a salt-restricted diet, leading researchers to conclude that we can retrain our taste buds to enjoy foods with less salt. Strategies to help you learn to use less salt Skip the shaker. Gradually reduce how much salt is used per meal. Most study participants were able to remove the shaker from the table in three weeks. Spice it up. Swap out some or all of the salt with flavorful herbs and spices. Try fresh or dried herbs like rosemary, thyme, oregano, and basil; and spices like cumin, cayenne, or cinnamon. Vinegars, citrus juice, onions, garlic, peppers and mustards add flavor too. Shop whole. Buy mostly whole, less processed foods and ingredients when you can. More processed and packaged foods tend to be higher in added salt. Scan nutrition labels so you’re aware of how much sodium is in each serving. Eat in more often. Cooking at home means you control how much salt you eat. Restaurant meals tend to be high in sodium. When you eat out, check online menus for food sodium content or ask for less salt in your meal. Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com. ©2023 Belvoir Media Group. Distributed by Tribune Content Agency, LLC. Read similar articles on Seniors Guide, like: Salty Snacks can be Enjoyed in Moderation Read More Lori Zanteson, Environmental Nutrition Lori Zanteson writes for Environmental Nutrition, an independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.