Sodium is something often talked about when it comes to health, but most people don’t keep track of their sodium intake during the day.

The average American consumes more than 3,400 mg of sodium per day. That’s equivalent to 11/2 teaspoons of salt, more than twice the recommended amount by the American Heart Association (AHA). People who consume high levels of sodium tend to have higher blood pressure and increased risk of cardiovascular disease. Sodium is found in large amounts in seasonings, dressings, processed foods, and restaurant meals.

In general, people should be consuming between 1,500 milligrams (mg) and 2,4000 mg of sodium per day. That equals around ¾– 1 teaspoon of salt per day. The AHA recommends that everyone aim for the lower goal (1,500 mg/day) as a preventive measure of high blood pressure and heart disease.

It can be hard to cut out sodium from your diet because salt is used as a basic flavoring in almost every type of food. Especially during the summer when you are grilling more, it can be challenging to restrict salt. However, there are some key tips and salt substitutes, that can help lower your daily sodium intake.

• 21 Seasoning Salute – We love Trader Joes spice blend, 21 Seasoning Salute. This inexpensive, salt-free seasoning combines 21 other herbs and spices to make the perfect seasoning for all your food needs. It is great on burgers or steaks, fish, eggs, and grilled veggies.
• Marinating – Marinating is an easy way to pack a lot of flavor in your protein or vegetables before cooking them. Try a salt free marinade (see recipes below) to decrease the need to salt your food for more flavor after its cooked.
• Make your own condiments – Store bought condiments are often times loaded with sodium because it is used as a flavoring and as a preservative. Instead of buying your favorite summer condiments, try making your own low-sodium versions. We listed one of our favorite recipes below.
• Try different seasoning combinations – Experimenting with different seasoning combinations is a fun way to reduce sodium in your diet. There are many other interesting ways to flavor food that won’t make you want to reach for the salt. We like to add curry powder to eggs, lemon juice on fish, mint with lamb and nutmeg on chicken. Try experimenting with different combinations to find your own personalized salt-free seasoning.

 

All recipes are from your Pinterest page!

Low-Sodium Marinade

Lemon Honey Pork Chops (www.frugalfamilyfavorites.com)

Ingredients

• 6 to 8 thick-cut boneless pork loin chops
• 1 lemon
• 1 teaspoon oregano
• 1 teaspoon black pepper
• 2 cloves garlic, sliced
• 1/2 red onion, sliced
• 1/8 cup olive oil
• 1/8 cup honey

Instructions

Zest and juice the lemon. Mix the lemon juice and zest together with everything but the pork in a zip top freezer bag. Add the pork and toss to coat. Place in refrigerator for 6 to 8 hours.

 

Low-Sodium Condiment

Ranch Dressing (www.easylowsodiumrecipes.com)

Ingredients

• 1 cup low-fat buttermilk
• 1/2 cup fat-free sour cream
• 1 tablespoon fresh dill
• 1 tablespoon fresh parsley
• 1 tablespoon Dijon mustard (lowest sodium)
• 1 teaspoon onion powder
• 1/2 teaspoon fresh ground black pepper
• 1/4 teaspoon garlic powder
• 1/2 teaspoon fresh ground black pepper

Instructions

1. Add all ingredients to a large bowl and mix well until everything is well blended together.
2. Refrigerate in Tupperware containers or Mason jars.

 

Sarah Domino, Penn State Intern