While our bodies only need about 500 milligrams (mg) of sodium per day, the average American consumes closer to 5000 mg/day. While that's not a problem for most, some people who are "salt-sensitive", may find that their bodies just can't handle any excess salt. It causes them to retain water, increasing their blood volume and placing additional strain on their hearts.
Since there's no easy way to tell if you are salt-sensitive, The American Heart Association recommends that we limit our intake of sodium to 2300 mgs/day, about the amount in one teaspoon of salt. One great way to cut salt is to eat more fresh foods-preferably home-cooked-and sprinkle salt on only at the table, if at all, (taste the food first to see if it needs it, of course). You can also look for reduced-sodium and low-sodium versions of your favorite foods.
Instead of salt, experiment with different herbs and seasonings in your main and side dishes. Try ingredients that don't add sodium, like: lemon juice, vinegar, (especially the herbal kinds like balsamic or red wine vinegar), chopped fresh or dried herbs, salt-free seasoning blends, grated lemon, lime or orange zest, chopped fresh chile peppers, sauteed chopped onions, garlic and/or minced fresh ginger root.
The key is to find lower-sodium recipes. The Betty Crocker Healthy Heart cookbook is a great resource, with many outstanding recipes and tips on how to make changes in your kitchen to reduce your sodium and cook heart-healthy. An added benefit: Dr. Roger Blumenthal explains heart health in detail (it's easy reading, folks), and the things you can do to reduce your risk of heart disease. Who knew that 80% of the risk factors for heart disease are things you can change!
I grew up eating moist, chocolate pudding cake and one of my very favorite desserts was developed for that cookbook, Mocha Cappuccino Pudding Cake. It's quite tasty, the fat is very low and you can decide if you want to use all butter or a combination of butter and oil. Click here for the recipe and photo:
http://www.bettycrocker.com/recipes/recipe.aspx?recipeID=39881&Source=SearchResultPage&terms=mocha%20cappuccino%20pudding%20c%20akeClick here
Additionally, you can search for for low-sodium recipes on the Betty Crocker web site:
http://www.bettycrocker.com/recipes/recipe.aspx?recipeID=9406&Source=SearchResultPage&terms=low%20sodium