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Healthy diet requires less salt

New research by Dr. Francesco P. Cappuccio, of the University of Warwick in the UK, found that you are three times more likely to suffer a stroke if you exceed 1500 milligrams of sodium in your daily diet. In linking strokes to high sodium diets, Dr. Cappuccio has caused lots of International focus on high sodium diets and reducing salt intake on the average diet.healthy-diet-less-salt

Increase in sodium intake increases your blood pressure, this is mainly due to the retention of additional water in your body and although the effects of blood pressure is quick, the risks of stroke and heart disease is a long term effect.

From quick calculations done by it is estimated that the average person in our country currently consumes twice as much sodium as is recommended by the American Heart Association (AHA recommends 1500mg sodium as maximum daily intake)

Modern man seems to have acquired a taste for a high salt diet, the AHA publishes a table to more easily understand the salt and sodium relationship:

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,300 mg sodium

Tips to reduce the salt in your diet:
* Remove table salt shakers from your dining room table, rather replace with other spices not containing sodium, for example Chili, Garlic, Onion
* Avoid canned soup and other high sodium cans
* Avoid fast foods
* Consume less smoked foods and less cheese, or purchase low sodium cheese
* Consume fewer processed foods, add fresh foods to your diet
* Before buying check the salt content of everything, chips to bacon

Replacement herbs to use instead of salt:
Basil (great with eggs, fish and shellfish, beef, liver, veal, tomato sauce, soups, pasta, green salad, and vegetables)
Bay leaf (great with beef, white fish, soups, and tomato dishes)
Chili powder and Cumin (with egg dishes, Mexican food, pork, fish, and rice)
Dill (great with breads, chicken, cooked fresh vegetables, cucumbers, fish or shellfish, potato salad, and soup)
Marjoram (great with beef, lamb, chicken, turkey, pasta, green salad, cream sauce, eggs, soups, and vegetables)
Parsley (great with stuffing, rice, egg salad, green salad, vegetable salad, baked beans, vegetables, soups, and tomato sauces)
Rosemary and Thyme (great with veal, pork, beef, potatoes, cream or tomato sauce, soups, and vegetables)
Sage (great with chicken, turkey, fish, pork, veal, soups, onions, stuffing, tomato sauce, and vegetables)
Tarragon (great with eggs, fish or shellfish, chicken, turkey, green salad, soups, sauces, and salad dressings)

You can also go for sweet, by roasting that chicken with apricot jam instead of salt, there are many great alternatives to salt.


Always consult your medical doctor prior to starting any diet. To Lose Weight you have to consume fewer calories than your body burns.

All information provided for information & education purposes only. Nothing published on is intended as substitution for medical advice, diagnosis, or for any treatment.