Health Moore

Cutting back on salt is recommended for a number of health reasons.

According to the American Heart Association, one in three Americans has high blood pressure, which is one of the leading causes of heart disease, stroke and kidney failure.

It is possible to retrain your taste buds by using herbs and spices. Salt-free seasoning blends are a good tool to help yourself get out of the habit of sprinkling salt on all your meals.

Cutting back on restaurant and processed foods also is a good way to consume less sodium in your diet.

The recommended intake of sodium is about 2,400 milligrams, or one teaspoon of salt, per day. The Institute of Medicine suggests people ages 19 to 50 should consume no more than 1,500 milligrams per day, or slightly more than one-half of a teaspoon. For those older than 50, you should consume no more than 1,300 milligrams per day, or one-half of a teaspoon. Those ages 70 and older should consume 1,200 milligrams, or slightly less than one-half of a teaspoon.

If you are ready to give up your love of salt, consider starting with this recipe.

Tossed Salad with Creamy Dill Dressing

Dressing

2/3 cup plain fat-free yogurt

2 cloves garlic, finely chopped

1 tablespoon chopped fresh or 1 teaspoon dried dill weed

2 teaspoons sugar

1/8 teaspoons salt

1/8 teaspoons coarsely ground black pepper

1 white wine vinegar

Salad

5 cups chopped red leaf lettuce

1 medium cucumber, seeded and chopped

1 medium tomato, chopped

1/2 cup fat-free croutons

1. Mix all dressing ingredients in small bowl.

2. Mix lettuce, cucumber and tomato in large bowl. Pour dressing over salad; toss gently to mix thoroughly. Top with croutons.

Makes six 1-cup servings.

Nutritional analysis per serving: Calories, 40; carbohydrates, 8 grams; total fat, 0 grams; sodium, 95 milligrams; protein, 3 grams; and cholesterol, 0 milligrams.

Melissa Moore, R.D., L.D. is a

registered dietitian at the Cotton-O'Neil Heart Center. Call Health Connections at (785) 354-5225.

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