One of the 1995 Dietary Guidelines for Americans is to consume salt and sodium in moderation. Excess sodium intake has been linked to heart disease and hypertension, or high blood pressure. Americans consume an average of 8,000 to 10,000 milligrams of sodium each day. Our requirement for health is about 2,500 milligrams per day.

So how do we keep our sodium intake in check? Well, we can start with the salt shaker. Salt is 40 percent sodium, and each teaspoon of salt we eat gives us 2,000 milligrams of sodium right off the bat. Salt or sodium is found in most prepared foods, including pasta mixes, cakes, pies, cookies, and breads. It is also commonly added to canned vegetables as a preservative and flavor enhancer.

Here are some suggestions to lower your sodium or salt intake:
* Limit the amount of salt you add at the table.
* Avoid prepackaged side dishes such as pasta and rice blends.
* Buy fresh or frozen vegetables.
* Use fresh salsa to season foods.
* Try other spices, such as garlic powder, onion powder, paprika, oregano, sage, thyme, and chilies.
* Do not automatically add salt in cooking. Let each person add it at the table if they feel it is necessary.
* Buy lower-sodium alternatives of soups, condiments, sauces, crackers, and snack foods.
* Avoid olives, pickles, and salted, packaged meats.

Remember, we need sodium for our bodies to function. The problem lies in excess use. See if you can reduce your salt intake to 2,500 milligrams per day. It can be done without compromising the quality and taste of the food you love.

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