Latest news with #SheriGaw
Yahoo
02-07-2025
- Health
- Yahoo
The #1 Dairy Product to Help Lower Blood Pressure, According to a Dietitian
Reviewed by Dietitian Kelly Plowe, M.S., RDSwiss cheese is blood pressure–friendly thanks to its lower sodium content and excellent calcium offerings. Swiss cheese also has unique bioactive peptides that have been shown to lower blood pressure. Enjoy Swiss cheese in a hearty salad or pair it with whole-grain crackers or a piece of we think of the best foods to help lower blood pressure, dairy usually doesn't come to mind. But if there's one blood pressure–friendly cheese that experts recommend, it's Swiss. Swiss cheese, known for its 'eyes' (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels, says Sheri Gaw, RDN, CDCES. Here, we dive into the research behind Swiss cheese's heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan. Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it's not hard to do. Swiss is one of the lowest-sodium cheese options out there, says Gaw. A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV. While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension, says Gaw: 'In fact, it may reduce the risk of stroke.' Swiss cheese is a stellar source of calcium—1 ounce provides about 20% of the DV. We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects. However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits. Swiss is delicious as a standalone snack, and it's just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss: Pair it with fruit: Gaw recommends pairing a slice of Swiss cheese with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. 'This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber,' Gaw says. Try it in a sandwich: Gaw recommends stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. 'This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure,' adds Gaw. Add it to a salad: Swiss adds protein and calcium, plus umami flavor, to a bowl of greens. Try this Green Goddess Salad with Chickpeas recipe. Pair it with crackers: Gaw recommends pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management. Swapping out high-sodium cheeses for Swiss can help reduce your sodium intake. Here are some other ways to help support healthier blood pressure levels: Use herbs and spices: Lean on garlic, ginger, basil and oregano instead of salt to lower sodium intake and reduce blood pressure, says Gaw. A review found that garlic is associated with reduced blood pressure and cholesterol in those with and without chronic high blood pressure. Eat more plants: Plant-forward eating patterns, such as the Mediterranean diet and DASH diet, can help to lower blood pressure, adds Gaw. Research shows these diets are more promising for lowering blood pressure than just salt restriction alone. Cut back on alcohol: Drinking too much (which means more than two drinks a day for men and more than one drink a day for women) can spike your blood pressure. Cutting back on wine, beer, liquor and other alcohol can help lower your numbers and support your overall heart health. Get regular exercise: Finding an exercise you love can help you move more and, therefore, lower your blood pressure. The American Heart Association recommends strength training at least two days a week and 2.5 hours of moderate-intensity cardio each week. Swiss cheese is significantly lower in sodium than many other cheeses, and eating less sodium can help lower blood pressure. Swiss is an excellent source of calcium and has unique bioactive peptides (found in the proteins), which research suggests may also help lower your blood pressure. Adding Swiss to a hearty salad or pairing it with high-fiber fruit and crackers is a smart way to enjoy this nutritious dairy snack. Read the original article on EATINGWELL
Yahoo
29-06-2025
- Health
- Yahoo
6 Things to Avoid After 5 P.M. to Help Prevent Alzheimer's Disease, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDAge and genetics are risk factors for Alzheimer's disease, but lifestyle factors play a key role, too. Dietitians suggest avoiding alcohol, caffeine, heavy meals and sodium after 5 p.m to help reduce your risk. Regular exercise and eating a plant-based diet may also help prevent Alzheimer's it comes to protecting your brain health, what you do in the evening matters more than you might think. While you can't change risk factors like age or genetics, everyday habits can chip away at your brain's defenses or help strengthen them. Research shows that certain dietary choices and poor sleep may play a role in the development of Alzheimer's disease. The good news? A few simple changes to your evening routine can make an impactful difference. Some nighttime habits, like drinking sugar-sweetened beverages and consuming heavy meals, can disrupt sleep, increase inflammation and contribute to cognitive decline over time. Here's what experts recommend leaving out of your nightly routine to help lower your risk of Alzheimer's and support brain health. If you typically reach for a sweet tea or soda with dinner, it's worth reconsidering, especially if you want to support your brain health. 'Curbing sugary drinks in general, regardless of the time of day, is important for brain health and so much more,' says Sheri Gaw, RDN, CDCES. Gaw cites a study that found a considerably higher risk of dementia in participants who consumed seven servings of sugar-sweetened beverages per week. Excess added sugars have been linked to increased inflammation, insulin resistance and oxidative stress, all of which can negatively affect the brain over time. Instead of reaching for a sugary beverage, consider winding down with a glass of kefir. Along with being an excellent source of probiotics and protein, recent research suggests that drinking kefir may be beneficial for slowing Alzheimer's disease. Your nightly glass of wine could be interfering with one of the most important factors for brain health: sleep. 'Quality sleep is crucial to mental health and cognitive function, and drinking alcohol before bed can disrupt sleep quality,' explains Gaw. Alcohol interferes with the release of melatonin, the hormone that regulates sleep-wake cycles. Even small amounts of alcohol in the evening can fragment sleep cycles, reduce restorative deep sleep and lead to frequent nighttime awakenings., To support better sleep and long-term brain health, consider swapping that evening cocktail for a calming, alcohol-free alternative. Herbal teas like chamomile, rooibos and lavender can promote relaxation without disrupting sleep. And if you do choose to drink alcohol, limit how much you drink—no more than two drinks for men, one drink for women. Drinking caffeine too late in the day could prevent you from getting the sleep you need. 'Experts recommend at least seven to nine hours of sleep per night for brain health. Large doses of caffeine closer to bedtime impact sleep duration and quality,' says Gaw. 'Research shows that it's best to avoid coffee at least eight hours before bedtime, and steer clear of highly caffeinated pre-workout supplements at least 13 hours before sleep.' Since sleep plays a critical role in clearing waste products from the brain, including beta-amyloid proteins linked to Alzheimer's disease, protecting your rest is one of the simplest ways to support long-term cognitive health. If you're craving something warm in the evening, consider a caffeine-free herbal tea to help you ease into a restful night. 'High sodium intake has been linked to an increased risk of Alzheimer's disease, with research suggesting that excess sodium can trigger inflammation, reduce blood flow to the brain and damage blood vessels,', says Sheila Patterson, RD, CDCES. It may also lower levels of nitric oxide, a compound that helps relax blood vessels and support healthy circulation. To cut back, be mindful of sodium-packed foods, like canned soups, frozen meals, processed snacks or takeout. Instead, opt for whole, minimally processed options, and season meals with fresh herbs, citrus and salt-free spice blends to keep flavor high and sodium low. While dark chocolate is usually considered a healthy option, consuming it after 5 p.m. may hinder your ability to get the quality sleep you need. 'Dark chocolate is a sneaky source of caffeine and theobromine, two stimulants that can sabotage your sleep,' says Katharine Rosenthal, RD, LD. 'And poor sleep isn't just exhausting, it's one of the biggest long-term risk factors for cognitive decline.' Instead of reaching for dark chocolate after dinner, choose options that promote better sleep. Our Tart Cherry Nice Cream is the perfect snack for a restful night's sleep due to its sleep-inducing ingredients. It's a great way too satisfy your sweet tooth while potentially helping yourself catch more zzz's and stave off neurodegenerative diseases. 'Try to avoid heavy meals at night for better sleep and optimal cognitive function,' Gaw recommends. 'Eating too close to bedtime may disrupt digestion, causing indigestion, discomfort and poor sleep quality.' To support better sleep and brain health, aim to finish your last substantial meal at least two to three hours before going to bed. In the evening, opt for lighter, balanced options. The best choices offer fiber, healthy fats and protein to help keep you satisfied without weighing you down. Eat more . 'Antioxidant-rich foods play a crucial role in promoting healthy aging and maintaining cognitive function by reducing oxidative stress and inflammation—two factors linked to age-related diseases like Alzheimer's,' says Lindsay Fencl, RD, CD. 'Add more berries, walnuts and dark leafy greens to your diet,' she recommends. Eat a plant-forward diet. Consume a low-sodium, well-balanced and colorful diet, such as the MIND diet. 'The MIND diet (a combination of the Mediterranean and the Dietary Approaches to Stop Hypertension diets) supports brain function with a focus on berries, whole grains, nuts, seeds, fish, beans and leafy greens,' says Gaw. Not sure where to start? Supplement with creatine. Numerous studies conducted over the past decade suggest that creatine supplementation can significantly enhance memory, attention and processing speed. 'A recent study in Alzheimer's patients found that supplementing with 20 grams of creatine was associated with improvements in cognition,' says Fencl. While these results are promising, the study was small, and more research is needed. Move your body often. Studies show that exercise may help reduce the risk of Alzheimer's disease. If exercise isn't currently part of your routine, start where you're at. Find something you enjoy and can stick to. Whether it's walking, bicycling or yoga, all movement is worthwhile. The best way to support brain health and help prevent Alzheimer's disease is through healthy, sustainable habits. To help lower your long-term risk of cognitive decline, skip the nightly sugar-sweetened beverages, evening alcohol, excess caffeine intake and heavy meals. Instead, focus on a plant-forward, antioxidant-rich diet, like the MIND diet, and regular exercise. You don't have to overhaul your current lifestyle habits completely. Small changes can lead to big results over time. Read the original article on EATINGWELL
Yahoo
29-06-2025
- Health
- Yahoo
6 Things to Avoid After 5 P.M. to Help Prevent Alzheimer's Disease, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDAge and genetics are risk factors for Alzheimer's disease, but lifestyle factors play a key role, too. Dietitians suggest avoiding alcohol, caffeine, heavy meals and sodium after 5 p.m to help reduce your risk. Regular exercise and eating a plant-based diet may also help prevent Alzheimer's it comes to protecting your brain health, what you do in the evening matters more than you might think. While you can't change risk factors like age or genetics, everyday habits can chip away at your brain's defenses or help strengthen them. Research shows that certain dietary choices and poor sleep may play a role in the development of Alzheimer's disease. The good news? A few simple changes to your evening routine can make an impactful difference. Some nighttime habits, like drinking sugar-sweetened beverages and consuming heavy meals, can disrupt sleep, increase inflammation and contribute to cognitive decline over time. Here's what experts recommend leaving out of your nightly routine to help lower your risk of Alzheimer's and support brain health. If you typically reach for a sweet tea or soda with dinner, it's worth reconsidering, especially if you want to support your brain health. 'Curbing sugary drinks in general, regardless of the time of day, is important for brain health and so much more,' says Sheri Gaw, RDN, CDCES. Gaw cites a study that found a considerably higher risk of dementia in participants who consumed seven servings of sugar-sweetened beverages per week. Excess added sugars have been linked to increased inflammation, insulin resistance and oxidative stress, all of which can negatively affect the brain over time. Instead of reaching for a sugary beverage, consider winding down with a glass of kefir. Along with being an excellent source of probiotics and protein, recent research suggests that drinking kefir may be beneficial for slowing Alzheimer's disease. Your nightly glass of wine could be interfering with one of the most important factors for brain health: sleep. 'Quality sleep is crucial to mental health and cognitive function, and drinking alcohol before bed can disrupt sleep quality,' explains Gaw. Alcohol interferes with the release of melatonin, the hormone that regulates sleep-wake cycles. Even small amounts of alcohol in the evening can fragment sleep cycles, reduce restorative deep sleep and lead to frequent nighttime awakenings., To support better sleep and long-term brain health, consider swapping that evening cocktail for a calming, alcohol-free alternative. Herbal teas like chamomile, rooibos and lavender can promote relaxation without disrupting sleep. And if you do choose to drink alcohol, limit how much you drink—no more than two drinks for men, one drink for women. Drinking caffeine too late in the day could prevent you from getting the sleep you need. 'Experts recommend at least seven to nine hours of sleep per night for brain health. Large doses of caffeine closer to bedtime impact sleep duration and quality,' says Gaw. 'Research shows that it's best to avoid coffee at least eight hours before bedtime, and steer clear of highly caffeinated pre-workout supplements at least 13 hours before sleep.' Since sleep plays a critical role in clearing waste products from the brain, including beta-amyloid proteins linked to Alzheimer's disease, protecting your rest is one of the simplest ways to support long-term cognitive health. If you're craving something warm in the evening, consider a caffeine-free herbal tea to help you ease into a restful night. 'High sodium intake has been linked to an increased risk of Alzheimer's disease, with research suggesting that excess sodium can trigger inflammation, reduce blood flow to the brain and damage blood vessels,', says Sheila Patterson, RD, CDCES. It may also lower levels of nitric oxide, a compound that helps relax blood vessels and support healthy circulation. To cut back, be mindful of sodium-packed foods, like canned soups, frozen meals, processed snacks or takeout. Instead, opt for whole, minimally processed options, and season meals with fresh herbs, citrus and salt-free spice blends to keep flavor high and sodium low. While dark chocolate is usually considered a healthy option, consuming it after 5 p.m. may hinder your ability to get the quality sleep you need. 'Dark chocolate is a sneaky source of caffeine and theobromine, two stimulants that can sabotage your sleep,' says Katharine Rosenthal, RD, LD. 'And poor sleep isn't just exhausting, it's one of the biggest long-term risk factors for cognitive decline.' Instead of reaching for dark chocolate after dinner, choose options that promote better sleep. Our Tart Cherry Nice Cream is the perfect snack for a restful night's sleep due to its sleep-inducing ingredients. It's a great way too satisfy your sweet tooth while potentially helping yourself catch more zzz's and stave off neurodegenerative diseases. 'Try to avoid heavy meals at night for better sleep and optimal cognitive function,' Gaw recommends. 'Eating too close to bedtime may disrupt digestion, causing indigestion, discomfort and poor sleep quality.' To support better sleep and brain health, aim to finish your last substantial meal at least two to three hours before going to bed. In the evening, opt for lighter, balanced options. The best choices offer fiber, healthy fats and protein to help keep you satisfied without weighing you down. Eat more . 'Antioxidant-rich foods play a crucial role in promoting healthy aging and maintaining cognitive function by reducing oxidative stress and inflammation—two factors linked to age-related diseases like Alzheimer's,' says Lindsay Fencl, RD, CD. 'Add more berries, walnuts and dark leafy greens to your diet,' she recommends. Eat a plant-forward diet. Consume a low-sodium, well-balanced and colorful diet, such as the MIND diet. 'The MIND diet (a combination of the Mediterranean and the Dietary Approaches to Stop Hypertension diets) supports brain function with a focus on berries, whole grains, nuts, seeds, fish, beans and leafy greens,' says Gaw. Not sure where to start? Supplement with creatine. Numerous studies conducted over the past decade suggest that creatine supplementation can significantly enhance memory, attention and processing speed. 'A recent study in Alzheimer's patients found that supplementing with 20 grams of creatine was associated with improvements in cognition,' says Fencl. While these results are promising, the study was small, and more research is needed. Move your body often. Studies show that exercise may help reduce the risk of Alzheimer's disease. If exercise isn't currently part of your routine, start where you're at. Find something you enjoy and can stick to. Whether it's walking, bicycling or yoga, all movement is worthwhile. The best way to support brain health and help prevent Alzheimer's disease is through healthy, sustainable habits. To help lower your long-term risk of cognitive decline, skip the nightly sugar-sweetened beverages, evening alcohol, excess caffeine intake and heavy meals. Instead, focus on a plant-forward, antioxidant-rich diet, like the MIND diet, and regular exercise. You don't have to overhaul your current lifestyle habits completely. Small changes can lead to big results over time. Read the original article on EATINGWELL
Yahoo
11-02-2025
- Health
- Yahoo
Americans eat too much sodium. 8 salt substitutes to help you cut back — and protect your heart health.
Americans have a salt problem, consuming much more than the body needs for nerve and muscle function and maintaining a proper balance of fluids. According to the Food and Drug Administration, Americans eat on average 3,400 mg of sodium each day. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day, which is about one teaspoon of table salt. The World Health Organization (WHO) recommends slightly less, at just 2,000 mg daily. That's because too much sodium can lead to a variety of health problems, including heart disease, hypertension, stroke, vision loss and osteoporosis. The WHO recently published guidelines on using lower-sodium salt substitutes to help reach this goal for disease prevention, stating the global effort to reduce sodium intake demands urgent action. Cardiac and pulmonary wellness dietitian Sheri Gaw tells Yahoo LIfe that 'salt alternatives are especially helpful for people who are at risk for heart disease, stroke or kidney disease.' But given the average American intake of 3,400 mg of sodium, 'anyone can benefit from salt alternatives,' she says. Dr. Tom Frieden, former director of the Centers for Disease Control and Prevention and New York City Health Commissioner, commented online on the WHO's executive summary to raise awareness about this public health concern. The WHO paper states that 1.9 million people die each year from heart attack or stroke directly linked to excessive sodium consumption. According to one of his recent posts on Threads, Frieden says that switching to a salt alternative could prevent nearly 7 million deaths worldwide by 2030. See for yourself — The Yodel is the go-to source for daily news, entertainment and feel-good stories. By signing up, you agree to our Terms and Privacy Policy. Adding to that is a new study, published in JAMA Cardiology and involving more than 15,000 patients, that found switching to salt substitutes led to a 14% reduction in the risk of recurrent stroke and a 12% lower risk of death. 'Reducing salt can help lower high blood pressure, reduce your risk of heart disease and potentially prevent kidney problems,' dietitian Samantha DeVito tells Yahoo Life. 'When we eat too much sodium, the body holds onto extra water, which puts more strain on the heart and blood vessels. By lowering your salt intake, you're giving your heart a little break.' Consuming less sodium can also help reduce the risk of stroke and even improve bone health over time, 'as high sodium levels can lead to calcium loss, which is bad for bones,' she says. Toning down the saltiness of your food may have benefits beyond your physical health. 'When you cut back on salt, you start to appreciate the natural flavors of food more, which can lead to a healthier relationship with eating,' DeVito notes. People with heart disease, hypertension, kidney disease or fluid retention may benefit the most from salt reduction by switching to salt alternatives. However, since many Americans are guilty of overindulging in salt, it's not a bad idea for most people to cut back. Dietitian Terry Brown says that 'even 'healthy' people can benefit from a lower salt diet and the use of salt alternatives for overall chronic disease prevention.' Here are 8 salt alternatives worth trying: Traditional salt substitutes swap out all or some of the sodium chloride for potassium chloride, which tastes almost identical to salt for most people. Since low potassium levels can also lead to hypertension, getting a little boost in the form of a salt substitute is a win-win. The WHO recommends increasing potassium intake from food sources (like salt substitutes) to reduce blood pressure. This makes traditional salt substitutes like LoSalt, Nu-Salt or Morton Lite Salt an easy switch for those looking to reduce their sodium intake. Most salt substitute products are used in a 1 to 1 ratio with salt. However, it's important to keep in mind that these salt alternatives are not ideal for people with chronic kidney disease, as it may cause increased potassium levels in the blood, which is harder to regulate for those with the condition. Citrus, such as lemon or lime juice and zest, is another popular pick to amp up a dish's flavor without adding any sodium. 'Lemon juice and zest offer an acidic kick that can mimic the taste of salt,' Gaw says. 'I like the versatility of lemon juice as it can be used to flavor fish, meats, cooked vegetables, whole grains, salad dressings, soups, sauces and desserts.' If you don't typically have fresh citrus on hand, consider stocking up on crystallized citrus products from the TruCitrus line. They are budget-friendly and pantry stable so you don't have to worry about spoilage. Swapping salt for a small splash of flavorful vinegar when finishing a dish can wake up your taste buds and cancel out any bitterness in the same way salt does. DeVito says vinegar can enhance the taste of many dishes. 'They bring acidity and brightness, helping balance flavors without salt,' she says. DeVito recommends choosing a quality vinegar product and using it sparingly. A little goes a long way here. Adding a bit of onion to your dish boosts flavor and adds a touch of sweetness. Dietitian Angie Konegi recommends shredding fresh onion, which releases more flavor and natural sugars, giving you a stronger onion flavor with enhanced sweetness when cooked. If you don't have fresh onion on hand, onion powder and dried onion work well too. Smoked paprika is a great salt alternative that packs flavor and a little heat. 'Smoked paprika is one of my favorite salt alternatives that provides a rich, smoky taste with a touch of spice,' says Gaw. 'Instead of using salt or high-sodium seasoning packets, I like to use smoked paprika in taco meat, chili, stews or homemade hummus.' The spice provides a gentle warmth to dishes so don't be afraid to add a generous amount — start with a tablespoon or so — to take your dish to the next level. Nutritional yeast is a deactivated form of yeast, which is traditionally used for brewing beer and baking bread, but it's often fortified with vitamins and lends a cheesy, umami flavor to a variety of dishes. 'Nutritional yeast is a great flavor enhancer that offers a cheesy-like taste with very little sodium and fat, unlike cheese,' Gaw says, adding that it contains beneficial nutrients and vitamins such as protein, fiber, folate, B12 and iron. Sprinkle a small amount into soups and sauces or use it as a Parmesan-like garnish on top of dishes such as pasta or popcorn to add an extra boost of flavor. Garlic powder adds a subtly savory, sweet and slightly bitter flavor to foods. Dietitian Juliana Crimi often recommends garlic powder as it 'adds bold flavor without the need for extra sodium.' Search for a high-quality variety that uses just the garlic cloves instead of the paper and stems if your budget allows. It has more depth than inexpensive products, allowing you to use less, and it has a much longer shelf life than fresh garlic. When flavoring dishes without salt, it's smart to experiment with the different herbs and spices in your fridge or pantry to find out what you like. 'Things like garlic, onion powder, basil, thyme, oregano and rosemary can add a ton of flavor,' DeVito says. 'Fresh herbs, like cilantro or parsley, are great too. They're packed with antioxidants and nutrients, and they don't come with the health risks of too much salt.' Adapting to a lower-sodium diet can take time, but eventually your tastes will adjust to lower amounts of salt. Konegni says it can take about two or three months for your taste buds to get used to using less salt. Crimi adds: 'By experimenting with different seasonings, you'll be less likely to miss the salt while still enjoying delicious, flavorful meals.' Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.
Yahoo
11-02-2025
- Health
- Yahoo
Americans eat too much sodium. 8 salt substitutes to help you cut back — and protect your heart health.
Americans have a salt problem, consuming much more than the body needs for nerve and muscle function and maintaining a proper balance of fluids. According to the Food and Drug Administration, Americans eat on average 3,400 mg of sodium each day. The Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day, which is about one teaspoon of table salt. The World Health Organization (WHO) recommends slightly less, at just 2,000 mg daily. That's because too much sodium can lead to a variety of health problems, including heart disease, hypertension, stroke, vision loss and osteoporosis. The WHO recently published guidelines on using lower-sodium salt substitutes to help reach this goal for disease prevention, stating the global effort to reduce sodium intake demands urgent action. Cardiac and pulmonary wellness dietitian Sheri Gaw tells Yahoo LIfe that 'salt alternatives are especially helpful for people who are at risk for heart disease, stroke or kidney disease.' But given the average American intake of 3,400 mg of sodium, 'anyone can benefit from salt alternatives,' she says. Dr. Tom Frieden, former director of the Centers for Disease Control and Prevention and New York City Health Commissioner, commented online on the WHO's executive summary to raise awareness about this public health concern. The WHO paper states that 1.9 million people die each year from heart attack or stroke directly linked to excessive sodium consumption. According to one of his recent posts on Threads, Frieden says that switching to a salt alternative could prevent nearly 7 million deaths worldwide by 2030. Adding to that is a new study, published in JAMA Cardiology and involving more than 15,000 patients, that found switching to salt substitutes led to a 14% reduction in the risk of recurrent stroke and a 12% lower risk of death. 'Reducing salt can help lower high blood pressure, reduce your risk of heart disease and potentially prevent kidney problems,' dietitian Samantha DeVito tells Yahoo Life. 'When we eat too much sodium, the body holds onto extra water, which puts more strain on the heart and blood vessels. By lowering your salt intake, you're giving your heart a little break.' Consuming less sodium can also help reduce the risk of stroke and even improve bone health over time, 'as high sodium levels can lead to calcium loss, which is bad for bones,' she says. Toning down the saltiness of your food may have benefits beyond your physical health. 'When you cut back on salt, you start to appreciate the natural flavors of food more, which can lead to a healthier relationship with eating,' DeVito notes. People with heart disease, hypertension, kidney disease or fluid retention may benefit the most from salt reduction by switching to salt alternatives. However, since many Americans are guilty of overindulging in salt, it's not a bad idea for most people to cut back. Dietitian Terry Brown says that 'even 'healthy' people can benefit from a lower salt diet and the use of salt alternatives for overall chronic disease prevention.' Here are 8 salt alternatives worth trying: Traditional salt substitutes swap out all or some of the sodium chloride for potassium chloride, which tastes almost identical to salt for most people. Since low potassium levels can also lead to hypertension, getting a little boost in the form of a salt substitute is a win-win. The WHO recommends increasing potassium intake from food sources (like salt substitutes) to reduce blood pressure. This makes traditional salt substitutes like LoSalt, Nu-Salt or Morton Lite Salt an easy switch for those looking to reduce their sodium intake. Most salt substitute products are used in a 1 to 1 ratio with salt. However, it's important to keep in mind that these salt alternatives are not ideal for people with chronic kidney disease, as it may cause increased potassium levels in the blood, which is harder to regulate for those with the condition. Citrus, such as lemon or lime juice and zest, is another popular pick to amp up a dish's flavor without adding any sodium. 'Lemon juice and zest offer an acidic kick that can mimic the taste of salt,' Gaw says. 'I like the versatility of lemon juice as it can be used to flavor fish, meats, cooked vegetables, whole grains, salad dressings, soups, sauces and desserts.' If you don't typically have fresh citrus on hand, consider stocking up on crystallized citrus products from the TruCitrus line. They are budget-friendly and pantry stable so you don't have to worry about spoilage. Swapping salt for a small splash of flavorful vinegar when finishing a dish can wake up your taste buds and cancel out any bitterness in the same way salt does. DeVito says vinegar can enhance the taste of many dishes. 'They bring acidity and brightness, helping balance flavors without salt,' she says. DeVito recommends choosing a quality vinegar product and using it sparingly. A little goes a long way here. Adding a bit of onion to your dish boosts flavor and adds a touch of sweetness. Dietitian Angie Konegi recommends shredding fresh onion, which releases more flavor and natural sugars, giving you a stronger onion flavor with enhanced sweetness when cooked. If you don't have fresh onion on hand, onion powder and dried onion work well too. Smoked paprika is a great salt alternative that packs flavor and a little heat. 'Smoked paprika is one of my favorite salt alternatives that provides a rich, smoky taste with a touch of spice,' says Gaw. 'Instead of using salt or high-sodium seasoning packets, I like to use smoked paprika in taco meat, chili, stews or homemade hummus.' The spice provides a gentle warmth to dishes so don't be afraid to add a generous amount — start with a tablespoon or so — to take your dish to the next level. Nutritional yeast is a deactivated form of yeast, which is traditionally used for brewing beer and baking bread, but it's often fortified with vitamins and lends a cheesy, umami flavor to a variety of dishes. 'Nutritional yeast is a great flavor enhancer that offers a cheesy-like taste with very little sodium and fat, unlike cheese,' Gaw says, adding that it contains beneficial nutrients and vitamins such as protein, fiber, folate, B12 and iron. Sprinkle a small amount into soups and sauces or use it as a Parmesan-like garnish on top of dishes such as pasta or popcorn to add an extra boost of flavor. Garlic powder adds a subtly savory, sweet and slightly bitter flavor to foods. Dietitian Juliana Crimi often recommends garlic powder as it 'adds bold flavor without the need for extra sodium.' Search for a high-quality variety that uses just the garlic cloves instead of the paper and stems if your budget allows. It has more depth than inexpensive products, allowing you to use less, and it has a much longer shelf life than fresh garlic. When flavoring dishes without salt, it's smart to experiment with the different herbs and spices in your fridge or pantry to find out what you like. 'Things like garlic, onion powder, basil, thyme, oregano and rosemary can add a ton of flavor,' DeVito says. 'Fresh herbs, like cilantro or parsley, are great too. They're packed with antioxidants and nutrients, and they don't come with the health risks of too much salt.' Adapting to a lower-sodium diet can take time, but eventually your tastes will adjust to lower amounts of salt. Konegni says it can take about two or three months for your taste buds to get used to using less salt. Crimi adds: 'By experimenting with different seasonings, you'll be less likely to miss the salt while still enjoying delicious, flavorful meals.' Katie Drakeford is a registered dietitian and freelance nutrition writer based in Oklahoma City, Okla.
