Shake Your Salt Habit

In the Big Apple, we’re surrounded by some of the best restaurants and ethnic food markets in the world, so it’s no surprise that the average New Yorker consumes too much salt each day, or about two teaspoons. (Yes, just two teaspoons is twice the recommended daily salt intake.) The problem is, you might not even know you’re part of the statistic until it affects your blood pressure or blood sugar levels. But you don’t have to get to that point.

Franz Messerli, MD, Director of the Hypertension Program at St. Luke’s and Roosevelt Hospitals, part of Continuum Hospitals of New York, suggests four easy ways every New Yorker can cut back on salt.

1. Become a salt detective. Food labels are the windows to the nutrients in your food. “Follow this simple rule when reading labels: If the sodium content is below 200 mg per serving, it’s okay,” says Dr. Messerli. “However, when that number jumps to between 200 and 400 mg, enjoy it sparingly, and flat-out avoid it if the sodium is over 400 mg per serving.” The FDA currently recommends adults consume no more than 2,400 mg per day.
2. Look beyond the saltshaker. Roughly 77 percent of people’s sodium intake comes from processed foods and restaurant meals. “Salt is basically used as a preservative in processed foods,” Dr. Messerli says. Avoid overeating foods such as soups, cereals and even canned vegetables you may think of as healthy or those labeled as low-sodium, since they can be packed with extra fat or sugar for taste. And remember, sodium shows up in other forms than table salt. Monosodium glutamate (MSG), baking soda and baking powder all contain sodium.
3. Be a picky patron. What New Yorker doesn’t love dining out? When ordering from the menu, think about portion and preparation. Sometimes sautéing, breading or simmering can add copious amounts of salt to the dish. Ask your server to put the sauce or condiments on the side, and order half entrees to cut the portions. “Order items that are not pre-prepared, like lean meats or plain steamed vegetables,” Dr. Messerli recommends.
4. Let your inner “foodie” shine. Salt isn’t the only ingredient that can add flavor. Grow your own fresh herbs or pick them up at your local grocer or farmer’s market, or add spice instead of salt. Here are a few quick tips to use herbs and spices:

• Dill can be added to potatoes, hamburger patties or cooked carrots.
• Basil works great with Little Italy-inspired pasta dishes or on homemade pizza.
• Cumin complements most ethnic-inspired dishes from taco meat to chili con carne to cheese omelets.
• Cocoa Powder (the natural low-sugar variety) may seem ideal for sweets, but you can also use this exotic spice to add richness to tomato sauces and Mexican mole sauces.

Find a physician or dietician who can give you tips to shake your salt habit at 1-855-411-5969 or visit chpnyc.org.