Cut the Salt -How to lower your risk of stroke and hypertension and heart disease

We are the salt of the earth

                 ——JESUS CHRIST, MATHEW (5:13)

Let’s talk about salt—everyone’s favorite flavor booster that, unfortunately, can be doing way more harm than good when it’s overused. Don’t get me wrong, salt has its place, but most of us are going way overboard without even realizing it. So, what’s the deal with salt, and why do we need to start cutting back?

Why Is Salt Harmful?

Salt, or sodium, is essential for your body to function properly, but too much of it can cause serious problems. Here’s the big issue: too much salt can lead to high blood pressure. When you consume excess salt, your body retains more water to dilute the sodium in your bloodstream. This extra fluid increases the volume of blood, which raises your blood pressure. And high blood pressure? It’s a major risk factor for heart disease, stroke, and kidney damage.

Even if you don’t have high blood pressure now, eating too much salt can increase your risk of developing it later on. And if you already have high blood pressure, cutting back on salt is critical to help control it.

How Much Salt Are We Actually Eating?

Most people are consuming way more than the recommended amount of salt. The ideal limit is 2,300 milligrams of sodium per day (about one teaspoon), but the American Heart Association suggests aiming for just 1,500 milligrams if you have high blood pressure. But here’s the kicker: the average person is taking in around 3,400 milligrams a day, mostly without even knowing it.

Hidden Salt in Processed and Restaurant Foods

The biggest culprits? Processed foods and restaurant meals. These foods are packed with hidden sodium. Even if you’re not sprinkling extra salt on your food, it’s likely coming from the packaged and pre-prepared items you’re eating. Canned soups, frozen pizzas, deli meats, bread, and even so-called “healthy” snacks like crackers and granola bars are often loaded with sodium.

Eating out is another salt minefield. Many restaurant dishes—especially at fast-food chains—are packed with salt because it’s an easy way to add flavor without having to use fresh ingredients or spices. When dining out, ask for low-sodium options, request that sauces or dressings be served on the side, or simply ask your server if they can prepare your dish with less salt.

How to Read Food Labels

One of the most important things you can do is get into the habit of reading nutrition labels. Look for the sodium content, and keep an eye out for terms like “sodium” or “soda” in ingredient lists—they’re usually salt in disguise. Aim for foods that have less than 140 milligrams of sodium per serving, which qualifies as “low sodium.” Also, be cautious of serving sizes—if you eat more than the serving listed, you’re also taking in more salt.

Cutting Back on Salt at Home

Cooking at home gives you full control over how much salt goes into your meals. Here are a few tips to reduce your salt intake without sacrificing flavor:• Use herbs and spices: Basil, oregano, rosemary, cumin, and paprika can all add tons of flavor without any sodium.• Go fresh: Fresh vegetables and meats naturally have very little sodium. Avoid canned or processed versions whenever possible.• Rinse canned foods: If you use canned beans or vegetables, rinse them under water to wash off some of the sodium.• Make your own sauces: Store-bought sauces and dressings are often packed with salt. Make your own at home with ingredients like olive oil, lemon juice, and fresh herbs.

High-Sodium Foods to Watch Out For:

Some common foods that are packed with sodium include:

• Frozen pizza

• Sliced bread

• Canned vegetables and soups

• Processed meats like bacon, sausage, and deli meats

• Cheese• Snack foods like chips and crackers

Cutting back on these foods can make a huge difference in your overall salt intake—

Final Thoughts: How to Make a Change

Cutting back on salt isn’t just about using less in your cooking. It’s about making smarter choices every day—whether you’re eating out, shopping for food, or snacking at home. Read labels, ask questions at restaurants, and focus on fresh, whole foods whenever possible. Your heart, blood pressure, and overall health will thank you!