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will depend on such things as your salt sensitivity, your unique sodium needs, and how well you eliminate processed foods and salt used in cooking. If you’re concerned about adding natural salt at the table, you need to understand that while sodium needs do vary, reducing sodium too much can be just as harmful as consuming large amounts of it. Too little sodium can cause spasms, poor heart rhythm, and sudden death. A study reported on in the June 1995 issue of
Hypertension
found that hypertensive patients who consumed the lowest sodium intake were actually four times more likely to have heart attacks than other participants in the study.
Low salt, not no salt, appears to be best as a permanent way of eating for most individuals.
    Of course, you should receive most of the sodium to meet your requirements from natural foods. Just a shake or two of salt added to foods usually is all most of us need or want. As you gradually get the salt out of your diet, your tastes will change. You’ll be able to discern many subtle flavors that you used to miss completely, and you’ll begin to enjoy and prefer low-salt food after a short adaptation period of just two to eight weeks. When you use the flavorful cooking tips in this book, meals will no longer overemphasize the salty taste alone, but instead they will be transformed into whole new adventures in taste and aroma. You’ll also find that you have a great deal of freedom in the variety of meals you can eat when you reduce your sodium intake. You can have most of the foods that you thought were forbidden—nachos, sausage, and even pickles—as long as you prepare those foods with salt savvy.
    In addition to the 501 tips that will help you develop your salt savvy, this book also includes Bonus Tips, which are not specifically about getting the refined salt out of your diet. They will, however, make things easier in the kitchen, add to your nutritional knowledge, and help you to be a smarter food consumer in general.
    Throughout
Get the Salt Out,
I refer to other books both as sources of recipes and as references for related topics. Learning how and why to cook without salt are complex subjects, so you may want to refer to these books for more detailed information on specific topics of interest to you. A list of the books appears in the bibliography at the back of this book.
    In addition to the books, I also mention specific brands of products that can be helpful when trying to stick to a low-to moderate-sodium diet. The products I have mentioned can provide quick convenience without the salt that normally accompanies prepared foods. Although the emphasis in the diet always should be to eat as many fresh, natural foods as possible,it’s important to understand that packaged and convenience food products can be used as long as you select them carefully.
    As I explained in the Preface, sodium requirements and salt sensitivity vary from individual to individual. Some of us are extremely sensitive to the tiniest bit of salt, while others seem to be able to handle large amounts. Even if salt doesn’t seem to be a problem right now for you, remember all the evidence showing that long- of salt takes a serious toll on the body. Most Americans would benefit by reducing sodium intake by at least half.
    How far you go in your quest to reduce your use of salt is entirely up to you. It will depend on your individual biochemistry, your present health condition, and how well you develop your salt savvy. Whatever your long-term sodium-reduction and health goals are, make sure to celebrate each successful step that you make toward achieving them.
    Incidentally, although you may not realize it, the fact that you are reading this book means that you already have taken your first step. You have decided to pay attention to the scientific evidence about salt and sodium and put that knowledge into action to improve your health. Congratulations and good luck on your new adventure!

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