Salt is a necessary part of life, not only because it flavors and protects foods. Our bodies need sodium, which is present in salt, because it helps to maintain blood volume and blood pressure, regulate water balance, transmit nerve impulses, and perform other vital functions. It is good for us in limited amounts.

WHAT IS SODIUM? -- Sodium is a mineral that occurs naturally in some foods and is added to many foods and beverages. Most of the sodium, about one third, in the American diet comes from table salt (sodium chloride). Salt is 40% sodium and 60% chloride. One teaspoon of salt contains 2 grams of sodium. Average daily sodium intake for adults in the U.S. is 4 to 6 grams--far above the 1.1 to 3.3 grams that is a "safe and adequate amount."

Of course, sodium also occurs in many forms including: baking powder, baking soda, monosodium glutamate, sodium benzoate (a preservative), sodium citrate (used in soft drinks), sodium saccharin (sweetener), sodium phosphate, and sodium propionate (mold inhibitor). Although salt is the major source of sodium in processed foods, many of these other forms of sodium are added as preservatives or for flavor.

HIGH BLOOD PRESSURE -- Older people in particular should be cautious about using too much sodium. High sodium intake is associated with high blood pressure (HBP). Having a family history of HBP and being overweight are major factors too. HBP, in turn, can lead to heart disease, stroke, and kidney failure. Blood pressure rises with age and is much more common in the elderly. Restricting the amount of sodium in the diet helps lower HBP in many individuals who already have the disease. It also can increase the effectiveness of drug treatment, making lower doses possible.

HOW TO CUT BACK -- As people grow older their sensitivity to flavors and smells usually decreases. Because of this, there may be a desire for more salt to combat the flat taste of foods. Cutting down on salt may sound difficult and distasteful. But it doesn't have to be either. Many people have learned to cut down on the salt they use in cooking and at the table. They usually report that after a while they just don't miss the salt flavor. It's generally best to cut back gradually to give the tastebuds time to adjust. Here are some suggestions:

• Use the saltshaker sparingly. Don't use it until you've tasted your food. If after tasting it, you must salt it, try one shake instead of two.

• Be a label reader. Look for the amount of sodium in the product. Labels that don't list ingredients by amounts will carry the items in the order of their weight. That is, the first ingredient listed will be the one most used in the product. So if salt comes third on the list, it is the third most-used ingredient. Look for other sodium-containing combinations.

• Look for low-salt, low-sodium, or sodium-reduced products. These days the low-sodium list runs literally from soup to nuts. Shop carefully. Make sure the reduction in sodium justifies the added cost.

• Limit your use of commercial condiments. Many are high in sodium such as: onion salt, garlic salt, celery salt, soy sauce, steak sauce, barbecue sauce, catsup, mustard, salad dressings, pickles, chili sauce, and relish.

• Consider making your own condiments, dressings, and sauces and keep sodium-containing ingredients at a minimum.

• When shopping for lower sodium foods, fresh is usually best. Fresh fruits, vegetables, meats, and unprocessed grains are generally low in sodium. Items that run higher in sodium include baked goods, most cheeses, lunch meats, seafood, many dry cereals, and some canned or dehydrated soups.

• Plan meals that contain less sodium. Try new recipes that use less salt and sodium-containing ingredients. Adjust your own recipes by reducing such ingredients a little at a time. Don't be fooled by recipes that have little or no salt but call for soups, bouillon cubes, or condiments that do.

• Cut back on salt used in cooking pasta, rice, noodles, and hot cereals.

• Experiment with spices and herbs as seasonings. Use spices and herbs instead of salt. Some alternatives include: garlic and onion powder (not salts), lemon, pepper, finely chopped garlic, fresh grated horseradish, vinegar and oil, powdered mustard, allspice, basil, chives, cloves, curry powder, dill, marjoram, oregano, poppy seeds, rosemary, savory, tarragon, thyme, and turmeric.

• Limit your intake of snacks such as potato chips, pretzels, corn chips, popcorn, crackers, and nuts.

• When eating out, choose items that are less likely to have large amounts of salt added. Some restaurants will prepare low-sodium meals if asked to do so.

  SALT SUBSTITUTES -- efore using a salt substitute, ask your doctor about it. These preparations usually contain potassium. Sodium and potassium work in delicate balance in the body. Salt substitutes can be safely used by most people, but not those with some kidney and other medical conditions.

  Herbs That Can Be Used Instead of Salt
  With	Use
  eggs	basil, dill weed (leaves), garlic, parsley
  fish	basil, bay leaf (crumbled), French tarragon, lemon, thyme, parsley (options: funnel, sage, savory)
  poultry	lovage, marjoram (2 parts), sage (3 parts)
  salads	basil, lovage, parsley, French tarragon
  tomato sauce	basil (2 parts), bay leaf, marjoram, oregano, parsley (options: celery leaves, cloves)
  veggies	basil, parsley, savory
  Italian blend	basil, marjoram, oregano, rosemary, sage, savory, thyme, cumin, garlic, hot pepper

  

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