No Salt Week ~ October 3 - October 10

According to the Centers for Disease Control and Prevention (CDC) Americans eat too much salt, in part due to our habits of dining out and eating lots of processed foods. Consuming too much salt has been linked to health risks including increased blood pressure and risks of heart disease and stroke. While some salt is necessary for your body to function, cutting down on added salt is a good practice for healthier living.

In honor of National No-Salt Week, October 3-10, why not try shaking the salt habit for a week? When it comes to creating flavorful meals, there are many alternative seasonings that can be just as tasty. (Just make sure that the flavorings you choose aren’t simply another salt!) Fresh fruits and vegetables are a great choice and rarely need flavor enhancement.

According to the American Heart Association, adding herbs and spices to home cooking can help reduce salt intake. Here are some of their suggestions for delicious alternatives:

Allspice: Lean ground meats, stews, tomatoes, peaches, applesauce,cranberrysauce, gravies, lean meat
Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
Chives: Salads, sauces, soups, lean meat dishes, vegetables
Cider vinegar: Salads, vegetables, sauces
Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise
Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
Ginger: Chicken, fruits
Lemon juice: Lean meats, fish, poultry, salads, vegetables
Nutmeg: Fruits, pie crust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding
Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
Paprika: Lean meats, fish, soups, salads, sauces, vegetables
Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans
Sage: Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
Turmeric: Lean meats, fish, sauces, rice
- See more at: http://assisted-living.benchmarkseniorliving.com/salt-alternatives-senior-health/#sthash.4e29XFoW.dpuf