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Heart Failure

Cooking Without Salt

01/07/2009

Question:

Is there a medical reason ptople cook food without salt? I heard that high blood pressure is usually an issue, is that true?

Answer:

Thanks for your question. Some people need to limit or avoid salt in their diet due to medical conditions such as high blood pressure, kidney disease or congestive heart failure. Some women may also need to limit their sodium intake due to water retention (which is common when they are premenstrual.) These people may be considered "salt sensitive" as they tend to have an altered ability to excrete excess sodium in their urine. This sodium (from salt) remains in their blood and attracts water to the blood, increasing the blood volume, and therefore increasing blood pressure. Our bodies need approximately 200 mg of sodium per day (which equals a tenth of a teaspoon of salt) to regulate fluid that passes in and out of the cells and maintaining acid-base balance. The National Academy of Sciences advises people to eat no more than 2,400 mg of sodium per day. Americans consume 10 times the necessary amount of sodium, most likely due to our consumption of processed foods. If you need to avoid sodium in your diet, decrease your intake of processed meats, snack chips or crackers, and canned foods (canned soup is loaded with salt!) Cooking without salt may be challenging at first, but like any other habit, it gets easier to give up with practice and willpower. In addition, fresh herbs, garlic and onions may be beneficial in your diet with conditions such as hypertension and heart disease. Foods can be seasoned with commercial preparations such as Mrs. Dash or other herbal blends. These condiments will not taste like salt, but can enhance flavors with the use of garlic, basil, oregano and other herbs. If you are a heavy salter, you may wish to try cutting the salt in recipes in half initially to "wean" yourself from it. Gradually reducing the salt in recipes may be easier to do for you. Salt substitute may also be used in cooking, though you may wish to reduce the amount compared to salt in a recipe. (Some clients I've counseled have complained it is bitter, so they use less of it.) This substitute contains potassium chloride, so be sure to check with your doctor first before using it. Fresh herbs are very popular today and can add spice to your cuisine. Fresh basil is nice in tomato dishes, beef, poultry, spinach, soups and salads. Fresh cilantro is also quite tasty in Mexican dishes, salads and soups. Fresh garlic can also enhance the flavor of poultry, beef, pork, fish, lamb and beans. I also enjoy garlic on broccoli, green beans and squash. Other spices to try: ginger for fish, pork or poultry, tarragon in pasta, fish, poultry or beef, dill on fish, soups, carrots, salads, squash or tomatoes, or sage in beef, poultry, fish, eggplant, rice or pasta. Caraway seeds can also be tried on cabbage, carrots, green beans, asparagus or in baked goods. Be creative and adventurous when you cook. I hope these suggestions helped you. For more information about cooking with less salt and using herbs in dishes, check out the American Dietetic Association Web site for more information, or to find a Registered Dietitian in your area who can give you more suggestions. Bon appetit!

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Response by:

University of Cincinnati Lisa Cicciarello Andrews, MEd, RD, LD
Adjunct Faculty
University of Cincinnati
Lisa Cicciarello Andrews, MEd, RD, LD