Folklore suggests that tossing salt over your left shoulder can bring good luck. But if you really want to change your luck (and your life) for the better, the best thing you can do is throw the salt completely away. According to a recent study conducted by the Centers for Disease Control and Prevention, 70 percent of Americans consume more than double the daily-recommended level of sodium.
A diet high in sodium significantly increases the risk of high blood pressure, which can lead to heart attack and stroke. About 16 million people in the United States have heart disease and 5.8 million have had a stroke.
Most of the sodium consumed by Americans comes from packaged, processed and restaurant foods. Awareness is the key to reducing salt intake for ourselves and for our families.
Since we know health risks it poses, the best thing we can do is get salt completely out of our kitchens and off our tables. If it’s handy you’re more likely to use it. Many people automatically reach for the salt shaker before they have even tasted the food on their plates. Once you lower the amount of salt you use you will actually learn to appreciate the mouth watering subtle flavors in the foods we eat.
Be aware that many condiments contain significant amounts of sodium. For example, mustard, salad dressings, sauces, bouillon cubes, olives, pickles and soy sauce tend to be high in sodium. If you choose to use these opt for the lower-sodium versions.
More and more people are cooking with herbs to add savory flavors to food without adding fat, sodium and calories. Because they are easy to grow and maintain, many people create their own herb gardens this time of year. If you have limited space in your yard you can easily grow herbs in containers.
Fresh herbs have a stronger taste than dried herbs so you will probably want to use less. The best way to learn about the taste of herbs is to take a clean leaf of the herb and chew it, but do not swallow it. Notice the taste. Learning about the different flavors of herbs will help you decide which ones will best suit your culinary needs.
Following are some commonly used herbs:
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Oregano: |
This full-flavored herb is often used in stews, soups and pasta dishes that have tomato-based sauces. For best results harvest the leaves a few minutes before using them and pinch them to release the flavor. |
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Chives: |
Fresh chives can be finely chopped and added to butters, cheeses and salads. Bright purple chive flowers make an attractive and flavorful garnish. |
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Basil: |
This herb is probably the most popular cooking herb used today. It has a strong and pungent flavor that is often used in Italian cooking but also goes well with any dish that includes tomatoes. |
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Mint: |
This herb comes in a variety of flavors including peppermint, spearmint, lemon and even chocolate. It adds a fresh and fragrant touch to desserts but can also be used with a variety of vegetables. A sprig of mint along with some lemon in iced herbal teas makes a low-calorie and refreshing treat on a warm spring afternoon. |
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Parsley: |
Although many people think parsley is just a garnish it has many culinary uses as well. It can add subtle flavors to, soups, stews and fish. It also tastes great tossed in salads. |
So toss out the salt shaker and spice up your life with fresh herbs. Your heart will thank you for it.
Yours in good health,
Sheila McCormick
Editor, IVL Health Watch