Healthy Diet

Tips For Reducing Salt In Your Diet

Tips For Reducing Salt In Your Diet

Tips For Reducing Salt In Your Diet

 

Tips For Reducing Salt In Your Diet

 

NBN Infusions delivers comprehensive services to patients of all ages, from pediatric to geriatric, providing a full range of care for Home Infusion Therapy. NBN Infusions on-site, licensed pharmacy can provide prescription medications, equipment, supplies and skilled nursing care needed for Home Infusion Therapy.

Home Infusion Therapy is a more convenient and cost-effective option than traditional inpatient therapy, with care administered in the comfortable surroundings of one’s own home. Home Infusion Therapy allows for a more active role in one’s own health care. It can also ease stress and anxiety that is sometimes associated with inpatient treatment, resulting in better patient outcomes.

 

 

Most people know that too much salt in your diet is a bad thing. What many don’t know is that controlling that intake is a far more complicated task than just setting aside the salt shaker.

 

If you eat processed foods — everything from canned goods to bread to breakfast cereals — you are ingesting far more salt than you think. Ditto if you dine out frequently.

 

The little girl with the umbrella on the Morton’s salt canister is a cute kid, but she spends way too much time sowing sodium in the nation’s kitchens.

 

“It’s very, very easy to exceed the amount of salt that constitutes a healthy level in your daily diet,” says Andrew Freeman, a doctor at National Jewish Health in Denver who is director of clinical cardiology at the facility.

 

Consider: The American Heart Association recommends that people take in no more than 1,500 milligrams of salt per day. The United States Department of Agriculture is a bit looser, but still sets 2,300 mgs per day as the cap. That’s about the equivalent of a teaspoon of table salt.

 

Anything beyond that and you risk courting high blood pressure, which can lead to heart disease and other problems.

 

But here is what we are up against: Salt, which is sodium chloride, is everywhere in the foods we tend to buy. Two slices of bread contain about 400-600 mgs of sodium. A bowl of cereal can contain 600 mgs of sodium, and a can of soup three times that.

 

“Even a sweet muffin from a pastry shop can have 1,000 milligrams of salt,” Freeman cautions.

 

He notes that his patients are often shocked when confronted with such numbers.

 

“Believe it or not, humans are programmed to enjoy salt and sweets,” Freeman says. “People don’t realize how much they take in. They’ll eat turkey bacon as a healthy choice, but that often has more sodium than regular bacon.”

 

It can be hard to cut out salt altogether, so weaning yourself off it — a little less salt each day — will be easier for many people. You can also substitute herbs and spices for salt to boost a dish’s savoriness.

 

Freeman is an advocate of a plant-based diet, preferably fresh fruit and vegetables that haven’t been salted at a processing plant. “We’re talking about a diet where most of the food comes out of the ground,” he says.

 

In a go-go world, that is not always possible. After all, “convenience foods” are called that for a reason.

 

But you can take some simple steps that will reduce your intake of salt and sodium.

 

Among them:

 

Read the labels on packaged foods. Buy fresh, plain frozen or canned items that specify “no salt added.” Try to use fresh poultry, lean meat and fish rather than processed types such as fish sticks.

 

You can also substitute herbs and spices for salt when you need to season a dish. If you’re cooking black beans, jazz them up with cumin instead of salt.

 

Try to cook pasta and rice without salt. Avoid packaged rice mixes, which tend to be sodium bombs.

 

Rinsing canned food, even items such as tuna, helps remove sodium.

 

“Taking even a few simple steps can make a big difference in your blood pressure,” Freeman says.

 

Substituting herbs, spices and other nonsodium flavorings is a good way to wean yourself off salt while still bringing big flavors to your food. Here are some pairings for various foods suggested by the National Heart, Lung and Blood Institute.

 

Meat, Poultry and Fish

 

  • Beef: Bay leaf, marjoram, nutmeg, onion, pepper or sage

 

  • Lamb: Curry powder, garlic, rosemary or mint

 

  • Pork: Garlic, onion, sage, black pepper, oregano

 

  • Veal: Bay leaf, curry, ginger, marjoram, oregano

 

  • Chicken: Ginger, marjoram, oregano, paprika, rosemary, sage, tarragon or thyme

 

  • Fish: Dill, dry mustard, lemon juice, marjoram, paprika, pepper

 

Vegetables

 

  • Carrots: Cinnamon, cloves, marjoram, nutmeg, rosemary or sage

 

  • Corn: Cumin, curry, onion, paprika, parsley

 

  • Green beans: Dill, curry, lemon juice, marjoram, oregano, tarragon, thyme

 

  • Greens: Onion, pepper, chile flakes, vinegar

 

  • Peas: Ginger, marjoram, onion, parsley, sage

 

  • Potatoes: Dill, garlic, onion, paprika, parsley, sage

 

  • Summer squash: Cloves, curry, marjoram, nutmeg, rosemary, sage

 

  • Winter squash: Cinnamon, ginger, nutmeg, onion

 

  • Tomatoes: Basil, bay leaf, dill, marjoram, onions, oregano, parsley, pepper

 

Originally posted: TheMorningSun.com  

 

 

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Healthier Preparation Methods for Cooking

Healthier Preparation Methods for Cooking

Healthier Preparation Methods for Cooking

Healthier Preparation Methods for Cooking

NBN Infusions delivers comprehensive services to patients of all ages, from pediatric to geriatric, providing a full range of care for Home Infusion Therapy. NBN Infusions on-site, licensed pharmacy can provide prescription medications, equipment, supplies and skilled nursing care needed for Home Infusion Therapy.

Home Infusion Therapy is a more convenient and cost-effective option than traditional inpatient therapy, with care administered in the comfortable surroundings of one’s own home. Home Infusion Therapy allows for a more active role in one’s own health care. It can also ease stress and anxiety that is sometimes associated with inpatient treatment, resulting in better patient outcomes.

 

Using Healthier Methods of Food Preparation

  • Stock up on heart-healthy cookbooks and recipes for cooking ideas.
  • Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.
  • Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat. Nutrition – Fish Dinner (spot)
  • With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.
  • Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk.
  • For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.
  • Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.
  • Use and prepare foods that contain little or no salt.

Cooking with Healthier Seasonings

  • Avoid using prepackaged seasoning mixes because they often contain a lot of salt.  Use fresh herbs whenever possible.  Grind herbs with a mortar and pestle for the freshest and fullest flavor.
  • Add dried herbs such as thyme, rosemary and marjoram to dishes for a more pungent flavor – but use them sparingly because they’re powerful. Nutrition – Herbs and Spices (original)
  • Use vinegar or citrus juice as wonderful flavor enhancers – but add them at the last moment.  Vinegar is great on vegetables, such as greens; and citrus works well on fruits, such as melons.
  • Use dry mustard for a zesty flavor when you’re cooking, or mix it with water to make a very sharp condiment.
  • To add a little more “bite” to your dishes, add some fresh hot peppers.  Remove the membrane and seeds first, then finely chop them up.  A small amount goes a long way.
  • Some vegetables and fruits, such as mushrooms, tomatoes, chili peppers, cherries, cranberries and currants have a more intense flavor when dried than when fresh.  Add them when you want a burst of flavor.

Preparing and Cooking Foods with Oils

  • Use liquid vegetable oils or nonfat cooking sprays whenever possible.Fats – Assorted Bottles of Oils (original)
  • Whether cooking or making dressings, use the oils that are lowest in saturated fats, trans fats and cholesterol – such as canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil – but use them sparingly, because they contain 120 calories per tablespoon.
  • Stay away from coconut oil, palm oil and palm kernel oil.  Even though they are vegetable oils and have no cholesterol, they are high in saturated fats.

Alternative Cooking Methods to Frying

  • Instead of frying foods – which adds unnecessary fats and calories – use cooking methods that add little or no fat, like these:
  • Stir-frying.  Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil.  Avoid high-sodium (salt) seasonings like teriyaki and soy sauce.
  • Roasting.  Use a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings.  Instead of basting with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice.  When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat.
  • Grilling and broiling.  Use a rack so the fat drips away from the food.Nutrition – Grilling Salmon Steaks (original)
  • Baking.  Bake foods in covered cookware with a little extra liquid.
  • Poaching.  Cook chicken or fish by immersing it in simmering liquid.
  • Sautéing.  Use a pan made with nonstick metal or a coated, nonstick surface, so you will need to use little or no oil when cooking.  Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel.
  • Steaming.  Steam vegetables in a basket over simmering water.  They’ll retain more flavors and won’t need any salt.

 

Originally Posted: Heart.org  

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