If You Do One Thing This Month...Shake On Less Salt

Cutting just one teaspoon a day will protect your health now-and for years to come.

From your morning omelet to the soup you had for dinner today, chances are you took in close to two teaspoons of salt, about 4,600 milligrams of sodium-twice the recommended maximum of 2,300 milligrams. Over time, ingesting large quantities of the mineral can harm your health. "Sodium binds to water, so when you consume too much of it, your blood volume increases," explains Elisa Zied, R.D., a spokesperson for the American Dietetic Association. "That makes your blood vessels and your heart work harder, raising blood pressure-a risk factor for heart disease and stroke." A high intake may also cause tummy troubles: One new study found that people who eat a highsodium diet are 70 percent more likely to suffer from heartburn-causing acid reflux. To protect your heart and your stomach, follow these salt-saving tips.

Use half the salt called for in a recipe and add it at the end of cooking. You'll get more fl avor from it, because the longer something cooks, the more diluted the salt becomes.
Savings: ¼ teaspoon
• Season with herbs, juices, and spices For delicious suggestions, see our Healthy Kitchen column.
  Savings: ½ teaspoon

• Choose low-sodium versions of your favorite prepared foods, like soups, salad dressings, and deli meats. (They should have less than 140 milligrams per serving.) And rinse canned vegetables and beans to get rid of up to half the salt.
  Savings: ¼ teaspoon or more