While the body needs salt to function properly, most people consume too much of it. An excessive amount of salt increases the risk of high blood pressure. If you reduce your consumption, blood pressure declines within a few weeks.
The right amount is less than one teaspoon of salt each day. The CDC estimates that most people consume around one and a half teaspoons each day. Takeout, frozen meals, and processed foods are the three areas where much of this salt comes from.
Your mom needs to reduce her salt intake. She needs to stop eating processed, ready-to-heat, and takeout. She should also use these tasty tricks that remove salt from her favorite recipes.
Replace the Salt With Fresh Herbs
Fresh herbs add a lot of flavor without relying on salt. Your mom should grow herb staples on her windowsill. Basil, oregano, dill, tarragon, and thyme are easy to grow in small pots. She’ll have a steady supply of herbs she can clip and sprinkle over her meals.
Invest in Salt-Free Spice Blends
Commercial salt-free spice blends add flavor to foods without added salt. Mrs. Dash is the one your mom will recognize. It comes in a variety of flavors from the original to lemon pepper. Keep a number of them on hand for your mom to add to soups, stews, and other main dishes.
If she’d rather make her own, she can do so. The American Heart Association has a recipe posted for those who would rather make a salt-free spice blend for their home.
To make the spice blend, mix a tablespoon of garlic powder with one teaspoon each of dried basil, marjoram, parsley, savory, thyme, onion powder, nutmeg, pepper, and sage. Add half a teaspoon of cayenne to finish the mix.
Replace the Salt With Lemon or Lime
If your mom grabs the salt shaker as soon as her meal is in front of her, try lemon or lime juice and zest instead. A sprinkling of citrus juice and zest adds a lot of flavor without extra salt.
Keep a bowl of lemons and limes on the table and place a zester within reach. A spray bottle with lemon and lime juice will be handy for getting just a little juice when needed.
If your mom relies on takeout meals because it’s easier, talk to her about senior care. She could have a senior care aide stopping by each day or a few times a week to cook healthy, low-salt meals for her. One phone call gets her started.
Sources:
https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_sodium.htm
https://books.google.com/books?id=l1Ty4xw2WAsC&pg=PA223&lpg=PA223&dq=AMERICAN+HEART+ASSOCIATION+HERB+SHAKER+BLEND&source=bl&ots=rZozKY4UVK&sig=ACfU3U0Yb7U_nsXd58RksRcNWRyUqsaAeg&hl=en&sa=X&ved=2ahUKEwihoIn8z9PmAhVHMt8KHWtODuYQ6AEwCXoECAoQAQ#v=onepage&q=AMERICAN%20HEART%20ASSOCIATION%20HERB%20SHAKER%20BLEND&f=false
If you or an aging loved one is considering senior care in Huntley, MT, please contact the caring staff at SYNERGY HomeCare Billings today at 406-839-2390.
