The human body needs salt to function properly, but you don't need to consume much of this crucial mineral to reap its benefits. In fact, many medical professionals agree that too much salt can be a health risk for people with certain conditions, including high blood pressure (hypertension), diabetes and kidney problems.

Many people consume more sodium than they might guess, especially if fast food and pre-packaged or convenience foods are a regular part of their diet. In fact, while the Mayo Clinic Web site recommends a daily sodium intake of around 2,400 mg a day (the equivalent of 1 teaspoon of salt) for healthy individuals and 1,800 mg a day for those concerned about hypertension, it also estimates that many people take in 5,000 mg of sodium in an average day.

Clearly, it is essential to monitor the amount of sodium in your diet, especially for those with health conditions that put them at greater risk. If you find you are consuming more sodium than is recommended, take gradual steps toward cutting back on your sodium intake. While your food may seem bland at first, your taste buds will soon adjust to your new, healthier style of eating.

As with all lifestyle changes, start slowly and give yourself time to get used to your new regimen. Here are a few tips to help get you on the right track:

• Don't put the salt shaker on the table. Some people have a habit of adding salt to their food at the table whether it needs it or not – sometimes they add salt even before they taste their food. Leaving the salt in the cupboard eliminates this reflex reaction.
• Try a salt substitute, such as "No Salt," for a simple way to add flavor to your meals.
• Read the labels on processed foods and look for those with fewer than 200 mg of sodium per serving. Try different brands to find one you enjoy. Keep these definitions handy as you shop: sodium free means a product has fewer than 5 mg of sodium per serving; very low sodium means 35 mg or less per serving; low sodium means 140 mg or less per serving; reduced sodium means the product contains at least 75 percent less sodium than the original product; without added salt means no salt is added during processing to a product that would normally have salt added.
• Replace the processed foods in your diet with fresh fruits and vegetables and whole grains.
• Make a conscious effort to use less salt in your cooking. Experiment with herbs and spices in place of salt to make your cooking more tasty. Try using fresh herbs instead of dried – they deliver more bang for the buck. Replace any old spices in your cabinet with new ones – spices lose their intensity fairly quickly.
• For the most flavorful results, use the freshest, highest quality ingredients available when cooking.

Courtesy of ARA Content

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