Ask the EN Experts: May 2022
In case you have somehow missed this staggering statistic, an estimated 90 percent of Americans ages two years old or older consume too much sodium. Yes, you read that right. Starting as young as age two, the vast majority of Americans consume more than the recommended 2,300 milligrams (mg) of sodium typically recommended within a healthy overall eating pattern. This is a big deal since excess sodium intake is linked with elevated blood pressure, which is a major risk factor for heart disease and for stroke. So, if you are someone looking to minimize the sodium (salt) you add to your cooking at home, consider trying some of the following sodium-free seasonings instead, courtesy of the American Heart Association.
Allspice: Lean ground meats, stews, tomatoes, peaches, applesauce, gravies, lean meat
Caraway seeds: Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles
Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, mayonnaise
Dill: Fish sauces, soups, vegetables, potatoes, macaroni, lean beef, lamb, chicken, fish
Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
Mustard (dry): Lean ground meats, chicken, fish, vegetables, mayonnaise, sauces
Nutmeg: Fruits, pie crust, lemonade, potatoes, chicken, fish, lean meat loaf, toast, veal
Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
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