A high intake of salt is directly related to hypertension. Most people consume high amounts of salt, much higher than the recommended dose of 2400 mg (equivalent to 1 teaspoon of salt). Most people won’t add that much to a prepared dish, however there is much more than that added to processed foods.
In order to comply with the recommendation of 2400 mg of sodium a day, it is recommended to consume mostly low-sodium, natural foods, such as fruits and vegetables. Salty, processed foods should be limited; these include ready-made soups, soy sauce, garlic salt, salty snacks, pretzels, chips, popcorn and other instant foods. Canned vegetables should be washed in order to get rid of the excess of salt.
It is important to read the food labels and nutrition facts on the packaging in order to choose food with the lowest amount of sodium. This type of diet doesn’t mean you have to eat only bland foods; it means you should bring out more of the natural flavor through steaming, roasting, cooking, stir-fry and baking. We recommend you use a variety of natural herbs which can add a lot of flavor to your meal and replace the unwanted salt. These spices include fried onion, garlic, parsley, dill, celery, mint, green onions, bay leaves, paprika, black pepper, cinnamon, cloves, rum, wine, vinegar, lemon juice, oregano, cumin, ginger, turmeric, zaatar and mustard seeds. Salads can be dressed with these types of herbs and with oil and/or vinegar. Fried onions add lots of flavor to potatoes, noodles soups and cooked vegetables.