The Sweet and Salty Truth: Simple Steps for Better Health
Salt and sugar — two ingredients often found in tasty meals, snacks, and beverages. While they add flavor, they can also work against your health. It’s important to stay on top of your salt and sugar intake as part of a healthy lifestyle.
Why monitor salt and sugar?
The American Heart Association recommends consuming no more than 2,300 mg of sodium a day, yet most Americans consume about 3,400mg daily (nearly 7 times what we need!). Too much salt can raise blood pressure, which pressure puts extra strain on your heart and blood vessels.[1]
The AHA recommends limiting added sugars to no more than 36 grams per day for men and no more than 25 grams per day for women. Most Americans are consuming 2-3 times the recommended limit. Overdoing added sugars can cause quick rises and falls in blood sugar. Quick rises and falls in blood sugar, add calories without nutritional benefits, can contribute to diabetes, obesity, and heart disease.[2,3]
Simple ways to keep salt and sugar in check
Here are some tips for avoiding unnecessary sodium:
Don’t say goodbye to flavor: You can cut back on salt without losing flavor. Try herbs, spices, citrus, and vinegars to reduce salt while keeping meals delicious.
Reorganize your kitchen: Move the saltshaker off the table to prevent automatic sprinkling.
Always check the label: Look for "low sodium" or "no salt added" options on the food and drink labels. Be sure to check the “sodium” section of the nutrition facts.
Make rinsing a routine: A quick rinse of canned vegetables removes up to 40% of sodium.
Here are some tips for cutting back on sugar:
Savor fruity flavors: Reach for fresh or frozen fruit when craving sweetness.
Take it slow: Cut sugar in recipes by 25% (most won't notice the difference!)
Boost your beverages without extra sugar: Choose water with a splash of fruit juice instead of full-strength juice or soda.[4]
Turn to spices: Cinnamon, vanilla, and nutmeg can enhance sweetness without adding sugar.
Partner with your body
When you lower your salt and sugar intake, your taste buds adjust to the change! What initially seems bland will soon taste normal, and heavily salted or sweetened foods may start to taste overwhelming.[5]
As you make these changes, monitor the effects. Consider adding details alongside your blood pressure results (and any other health numbers you track) with any changes you’ve made to your diet. That way, you can watch how limiting salt and sugar affects your health over time.
Taking small steps can make a big impact
Rather than aiming to immediately design a perfect diet, free from all salt and sugar, consider a more realistic approach. Choose one small change this week, practice it until it feels natural, then add another.
Your body responds to every healthy choice you make, even when results aren't immediately visible on tests or the scale.
Which small change might you try today? Your future self will thank you!