Metabolic Syndrome: Managing Salt

One way to reduce the effects of metabolic syndrome is to reduce high blood pressure. Reducing the amount of sodium and salt in your diet is a great start.

If you are like most Americans, you consume more salt than your body needs. Studies show the average sodium intake is 3,440 mg per day, which is too high. The U.S. Department of Agriculture (USDA) recommends adults and children 14 years and older is to limit sodium intake to less than 2,300 mg per day. Reducing it to 1,500 mg per day would be an added benefit if you have high blood pressure.

Here are some tips to help reduce your salt intake:

• Buy fresh vegetables. If you buy frozen or canned, look for a no-salt-added label.

• Avoid processed and packaged meats.

• Cut back on canned, packaged, processed, and frozen foods in general. These tend to have a lot of sodium.

• When buying ready-to-eat foods, look for the low-sodium types.

• Instead of flavoring your meals with salt, use fresh herbs and spices, such as pepper, garlic, and oregano.

• Take the salt off the table so that you won't be tempted to shake it on your meal. With these fresh food and tasty flavor alternatives, you can spice up your diet in a healthy way.

• Prepare more meals at home where you have more control over the salt content and other important aspects of healthy food preparation.