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Try adding other herbs/spices to food besides salt

By Greg Zacarese

The American Heart Association recommends that a person consume 2300mg or less of sodium per day, and 1500mg per day or less for adults with high blood pressure. Many people add salt to their food for more flavor. However, there are ways to add flavor without adding sodium:

  • Add lemon juice, lime juice, fruit juice, or vinegar.
  • Dry or fresh herbs add flavor. Try adding basil, bay leaves, dill, rosemary, parsley, sage, dry nutmeg, cinnamon, paprika, turmeric, curry, or thyme.
  • Pepper or red pepper flakes can add spice without adding sodium.
  • Use Mrs. Dash (which is a blend of sodium free seasonings) or simply buy seasonings and make your own blend at home.

Here are some pointers for eating at a restaurant:

  • Many restaurants, especially chain restaurants, have nutrition information listed on their website. You can make good choices by reading the website information.
  • Request to have your food cooked without any additional salt.
  • Sauces and gravies tend to be very high in sodium. Request to have them “on the side”. In this way, you can control the amount you consume by dipping sparingly.

For more information:


Greg Zacarese is a Dietetic Intern with the University of SODEXO with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program


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