Lower the Salt and Save Money

According to the Centers for Disease Control and Prevention, hypertension, or high blood pressure affects one out of every three adults.
Lower the Salt and Save Money - Articles
Lower the Salt and Save Money

Salt by Leonid Mamchenkov on flickr.com CC BY 2.0

We can lower our risk by lowering the amount of salt we eat. We should eat less than 2300mg of sodium a day. It is estimated that we eat almost 50% more than what is recommended. Where is the salt coming from in our diets?

Most of the salt we eat comes from processed foods. Here is the list of processed foods in order from highest sodium content to lowest:

  • Bread and rolls
  • chicken and chicken mixed dishes
  • pizza
  • pasta and pasta dishes
  • cold cuts
  • condiments
  • tortillas
  • tacos
  • sausage
  • franks/hot dogs
  • cheese
  • grain based desserts
  • soups
  • beef and beef mixed dishes
  • rice and rice mixed dishes
  • burgers (NHANCEA 2005-2006).

The food label lists the amount of sodium in foods. (See the food label.) Check out some of the food labels of the foods that you purchase. Ask the question "How much sodium is in the food?"

Many of the commercially made seasonings like onion soup mix and taco seasonings can be made with a few items from the kitchen. You can even make your own stir fry sauce. It saves money and you can reduce the amount of sodium too.

Source: Centers for Disease Control and Prevention (CDC) website

Here are three recipes made with common kitchen ingredients.

Salt-Free Taco Seasoning

Makes 5 tablespoons

  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 tablespoon chili powder
  • 1 tablespoon paprika
  • 1 teaspoon black pepper

Mix ingredients together. Store in tightly sealed container.

Salt-Free Easy Onion Soup Mix

  • 1 tablespoon black pepper
  • 1 tablespoon garlic powder
  • 1 tablespoon cornstarch
  • 1 tablespoon onion flakes
  • 1 tablespoon onion powder
  • 1 teaspoon sodium-free beef bouillon

Combine all ingredients. Store in a covered container. Yield 1/3 cup of dry mix.

Recipe Source: Recipes for Eating Smart Moving More

Stir Fry Sauce

  • 2 tablespoon sodium-free beef bouillon
  • 2 teaspoon apple cider vinegar
  • 1 teaspoon molasses
  • 1/8 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • Dash of black pepper
  • 2 tablespoon cornstarch
  • 1 1/2 cup cool water

Mix first six ingredients together in a small saucepan. Bring to a boil and simmer gently for 5 minutes. Combine cornstarch and water. Stir in bouillon mixture. Add your favorite stir fry vegetables and beans!

Recipe Source: Recipes for Eating Smart Moving More

Authors

Expanded Food and Nutrition Education Program (EFNEP) PA Nutrition Education TRACKS (SNAP-Ed)

More by Mary Reistetter Ehret, M.S.,R.D.,L.D.N.