Why should I keep a low salt level in my daily food?

Keep salt intake low. Too much sodium in the diet from salt (sodium chloride) can raise blood pressure in some people; it also increases that risk of cancer. In the United States, prepared foods contribute 45 percent of our sodium intake, 45 percent is added in cooking, and another 5 percent is added as a condiment.

Only 5 percent of sodium intake comes from the natural ingredients in food. Here are some tips for reducing your sodium intake: Take the salt shaker off the table. Omit added salt from recipes and during food preparation.

Learn to enjoy the flavors of unsalted foods. If you absolutely must have the taste of salt, try salt substitutes such as Na Salt and Nu-Salt. These products are made with potassium chloride and taste very similar to sodium chloride.

Try flavoring foods with herbs, spices, and lemon juice. Choose low-salt (reduced-sodium) products when available. Read food labels carefully to determine the amounts of sodium, and learn to recognize ingredients that contain sodium.

Salt, soy sauce, salt brine, or any ingredient with sodium, such as monosodium glutamate or baking soda (sodium bicarbonate), as part of its name contains sodium. In reading labels and menus, look for words that signal high sodium content, such as barbecued, broth, marinated, Parmesan, pickled, smoked, and tomato base. Prepared sauces and condiments, such as barbecue sauce, cocktail sauce, Creole sauce, mustard sauce, soy sauce, and teriyaki sauce, as well as many salad dressings, are often high in sodium.

Don't eat canned foods, particularly vegetables or soups, as these are often extremely high in sodium.

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