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Live Healthier by Managing your Salt and Sugar

Written by Lisa Jillanza

Yearly, 2.3 million death are attributed to excess salt intake while its 180, 000 death are attributed to sugar consumption. The salt statistics comes in second after alcohol and followed by car accidents as a cause.

Every year, the average American consumes 130 lbs sugar. Two of its major source is sodas and candies. And refined sugar found in many food people consumed today is linked to obesity, hypertension, diabetes, nervous tension, hypoglycemia, depression, headaches, acne and violent behavior.

Salt on the other hand, is consumed in excess by 9 out of 10 Americans. Too much of it may result to stroke, heart failure, kidney stones, osteoporosis, kidney problems and headaches. Its major sources include supermarkets and convenience store products and food in restaurants. Its recommended daily intake is 1,500 mg or less.

So say you are threatened by these mentioned medical conditions, how do you address this? Cut back on both. How? There can be simple yet effective ways to reduce salt and sugar intake.

Tips to Cut on Salt

Here are some simple ways to cut on salt.

  1. Reduce fast food. Fast foods such as hamburgers, pizza can carry a whooping amount of salt. Eat less fast-food, consume little salt.
  2. Ask for it. When eating in fine restaurants, you can request the chef to use or even omit salt from your menus. You can do the sating in your own through a controlled amount form the shaker.
  3. Read your labels. Sodium is always present in the goods you buy. When you have the option, choose those that have lesser ones compared to others. Your sodium intake as suggested should be below 2300mg per day.
  4. Use spices. Instead of salts, sue spices to keep up with your palates needs. Have some parsley, ginger, lemon grass, chives, etc instead. Dried spices are also recommended. It may help hide strange tastes from meat which what needs to sodium in the first place.
  5. Go for the frozen instead of the canned. Canned vegetables may contain sodium to help preserve it. Frozen ones are just frozen to preserve it and won't need food to protect the food.
  6. Choose the right sauce. Some sauce contains more salt than the others. Or you can try to cut down on sauces.
  7. Practice to love less salty foods. Have yourself get use to foods that are less salty, reduce salt slowly everyday nod in no time you may find all foods enjoyable even minus the sodium.
  8. Put away the salt shaker. Salt shaker in the table is always a temptation. Keep it and use it wisely.

Tips to cut on Sugar

  1. Cut on sauce. Same with the salty sauce, many sauce options are filled with sinful sugary components.
  2. When craving, chew a gum. You can't help it when you crave for sweets. But you can overcome it by keeping a chewing gum in your pockets. Chew n it as it can give you the initial sweetness.
  3. Instead of artificial sweeteners, go for dried berries and cinnamon instead. Their naturally sweetening and are healthy as well.
  4. Instead of a dessert, go for a fruit.
  5. Limit your daily sugar intake. Discipline mostly is the key. Have a daily quota and stick with it.
  6. Have some rules. Like no desserts for lunch or for dinner or both. Or you can only have it on weekends or odd days of the month. Until then, you may try to lessen and lessen sweets in your over-all diet.
  7. Don't keep ice creams at home. An ice cream tub in the freezer is a temptation.
Image credit: "Fleur de sel1" by Christian Mertes (Mudd1 12:26, 18 April 2007 (UTC)) - Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Fleur_de_sel1.jpg#mediaviewer/File:Fleur_de_sel1.jpg