Most people in the United States consume more sodium than they need for good health. About 1/3 of patients with high blood pressure are "sodium sensitive".  Their blood pressure goes up when they eat too much salt. Most patients with high blood pressure benefit from a low salt diet because it helps their medicine to work better. Patient's with congestive heart failure must strictly limit sodium to avoid fluid overload.

Salt is the common name for sodium chloride, which is about 40 percent sodium. The American Heart Association's guidelines is 2400 milligrams of sodium per day.  One equal teaspoon of salt has 2300 milligrams.

Surprisingly enough, our taste for sodium is acquired and can be "unacquired" by learning to appreciate natural flavor as well as other spices, herbs and flavor enhancers. Consider these tips to reduce your sodium intake:

• Avoid all "salting" after food is cooked. Enjoy the natural flavors and reduce your intake by as much as 50 percent.
• Cut cooking salt in half. Salt is a flavor enhancer and should be treated as such. It does not need to be the main flavor in the dish.
• Read the label. Watch for monosodium glutamate, baking powder, bicarbonate of soda, food preserved in brine or pickled, most extracts, meat tenderizers, soy sauce, Worcestershire sauce, celery salt, garlic salt, commercial bouillon and seasoning blends.

Compounds that contain sodium are added to foods mostly as preservation or flavor enhancers. Some of the leading contributors to salt in our diets are canned products (especially soups), cured meats, pickled foods, packaged sauces and gravies, and processed cheese.

The herbs and spices listed are some of the low sodium choices you can use to enhance the flavor of foods, in addition to onions, peppers, vinegar and fruit juice.  Click here for a list of spice substitutes.