How to take the bland out of a low-sodium diet

Making vegetables the center of your meals instead of meat is a great way to reduce your salt consumption.

(CNN)Serious cooks may quibble about the best way to sear a steak or bake a cake. But on one point, there is virtually unanimous agreement: To make food taste good, you've got to have salt.

Without salt, we would be "adrift in a sea of blandness," wrote Samin Nosrat in her seminal tome, "Salt, Fat, Acid, Heat," noting that "salt has a greater impact on flavor than any other ingredient."
Salt "coaxes out flavors in a pan and awakens the taste of just about anything it touches," said Steven Satterfield, the James Beard award-winning chef of the farm-to-table restaurant Miller Union in Atlanta. Aside from amplifying the natural flavors of foods, he said, salt can suppress bitter compounds such as the spice from a raw radish and expose the vegetable's hidden sweetness.
    In recent weeks, the US Food and Drug Administration has reminded us of another truth about sodium, which many of us get from salt: The average American consumes way too much of it — about 3,400 milligrams a day. (For healthy adults, the recommended daily limit for sodium set by federal nutritional guidelines is 2,300 milligrams — the equivalent of about a teaspoon of table salt.) Excess has been linked to heart attacks, stroke, kidney disease and other chronic ailments, adding to the burden of US health costs.
      Yet salt and sodium are not the same thing. The salt we consume, a crystal-like compound whose chemical name is sodium chloride, is a major source of sodium in our bodies, a mineral necessary for proper muscle and nerve function, hydration, regulating blood pressure and other biological processes. To put it another way, we need a certain amount of salt to survive. Determining how much is the tricky part.
        For those at high risk of hypertension, the American Heart Association advised aiming for 1,500 milligrams.
        The biggest culprit, though, isn't the saltshaker. Around 70% of the sodium in Americans' diets is hidden in commercially processed foods and restaurant meals, according to the FDA. To help people better manage their intake, the agency on October 13 called upon the food industry to voluntarily reduce the sodium in 163 categories of their products.
          Cookbook author Carly Knowles is a registered dietitian and private chef.
          The aim is to see a 12% sodium reduction in the overall population over the next two and a half years. That will still be above the 2,300-milligram target limit, but registered dietitians such as Carly Knowles recognize the wisdom behind that approach.
          "Most of my patients are busy professionals or parents of young children who either don't have time to cook or don't like to cook," said Knowles, who is also a private chef, licensed doula and the author of "The Nutritionist's Kitchen" cookbook. "Since most sodium comes from commercially prepared and highly processed foods like frozen pizza, canned soups, burgers, and flavored snacks, my biggest challenge is to help them find healthy alternatives that don't require too much time to make and still taste good."
          Carly Knowles, author of "The Nutritionist's Kitchen," says cooking at home and reading labels can help you lower your salt intake.
          Cooking food at home, reading labels and trying new tastes are all effective strategies for lowering your salt intake, she said. Salt-free seasoning blends made of herbs and spices can also help, she added.
          Fat naturally carries flavor, and Knowles suggested adding a small amount of a healthy fat source to your food just before serving, such as a spoonful of nut butter in your oatmeal or a drizzle of olive oil over your chicken.
          Most important, though, is building a diet around unprocessed or minimally processed whole foods. Even though there is naturally occurring sodium in some of those foods, such as cow's milk and beets, the amount, she said, is typically very small, especially when compared to processed foods such as commercial bread and deli meat. And they are also great sources of potassium, as are other natural foods, including bananas, legumes, baked potatoes, avocados and seafood.
          Potassium moderates blood pressure along with other electrolytes such as sodium, Knowles said. And most people don't get enough. So, increasing your potassium intake, while reducing sodium, can do double duty in helping lower blood pressure.
          But be wary of turning to commercial salt substitutes that swap sodium chloride with potassium chloride. As the Cleveland Clinic website points out, besides having a slightly metallic taste that some find objectionable, they can raise blood potassium to risky levels in people with kidney disease and other medical conditions.