Good Eats - From the Garden to Your Table.

Phil says: Earlier this month, food industry giant ConAgra Foods announced a plan to reduce the use of salt by 20 percent across its entire portfolio of food products by 2015. ConAgra and other industry behemoths, including Campbell Soup, are responding to the growing desire on the part of consumers to cut the amount of sodium in their diet.

A 2003 report by the World Health Organization found convincing evidence that sodium intake is directly associated with hypertension (high blood pressure), one of the leading risk factors for heart disease, the number-one killer in the U.S. The American Heart Association recommends that most adults consume less than 2,300 mg of sodium (one teaspoon of salt) per day—and for African Americans, middle-aged and older adults, and those with hypertension, the AHA recommends a daily sodium intake of less than 1,500 mg.

The 2010 Dietary Guidelines Advisory Committee, which is jointly overseen by the U.S. departments of Health & Human Services and Agriculture, is currently working to determine the 2010 sodium intake guidelines and how to implement their recommendations. It's an important task, since approximately 65 million American adults have high blood pressure, including more than half of those aged 60 and above. In addition, 45 million people have what is considered "pre-hypertension," a category that falls between normal and clearly high blood pressure levels.

Sodium: Natural Sources vs. Processed

Common natural sources of sodium include dairy, meat, poultry, fish, and vegetables. Even one cup of 1 percent low-fat milk contains 107 mg of sodium. But natural sources only contribute to about 5 percent of the average person’s total daily intake—so though they should not be disregarded, they are surely not to blame for health concerns.

The major sodium offenders are the processed staples in the American diet—among others, canned vegetables, soups, deli/lunch meats, and frozen foods. Many pre-packaged meals can contain upwards of 1,000 mg of sodium per serving.

Careful shoppers hoping to cut down on their sodium intake should look closely at labels: the FDA requires that, in order to include the claim that it is "healthy," a food item must not exceed 480 mg sodium per serving. For a ready-made meal to carry that label, it cannot exceed 600 mg of sodium per serving.

So what can you do?

• Experiment with spices such as rosemary, thyme, parsley, coriander, dill, basil, garlic, onion, and ginger. Sometimes adding salt to a dish is simply a lazy impulse—it's easy to forget that adding spices can transform the taste of formerly bland food and recipes.
• Sprinkling lightly toasted sesame seeds or flax seeds on top of finished plates can add an interesting flavor—and the unique crunch adds an extra dimension to the texture.
• To add an extra punch to chicken or fish, squeeze a little lemon juice and a splash of vinegar on top. You'll never know it's salt-free.
• Creamy sauces and egg dishes pair well with bay leaves. To enhance the flavor of fresh bay leaves, crush or bruise them a little bit just before adding to the recipe—just remember to take them out before eating.
• Fresh rosemary added to lamb, fish, or chicken dishes is tasty. If you have only dried rosemary, that's fine too. Combine it with some lemon or orange rind and you'll get a bright citrus flavor.
• If you like the depth and flavors of Indian cuisine, try adding curry powder, cumin, and cayenne pepper—an extremely versatile combination that can be an excellent addition to veggies and beans. It can also add some real spice to your rice, and of course goes well with beef, lamb, chicken, and seafood.
• At the grocery store, Mrs. Dash is one of the most popular salt alternatives. AlsoSalt is a new sodium-free salt alternative—it looks like salt, though it's a little finer in texture.

Keep in mind when you are purchasing spices and spice mixes, read ingredients, as some may contain salt!

If you're willing to get a little creative to cut down on your salt intake, my guess is that soon you won't miss it at all. You'll be on the path to a better diet and, along the way, you'll be discovering new spices and food flavors that are healthier and more enjoyable.

Have questions, comments or ideas for a future Supermarket Guru column? Send Phil a message at plempert@supermarketguru.com.