Dr Oz: DASH Diet Sodium Guidelines & Spices a Good Substitute for Salt

Dr Oz: Dash Diet Sodium Regulations

Dr. Oz and several medical experts discussed the health and weight benefits of the number one diet in America, the DASH Diet, and they went over a few recipes that are going to keep you full and satisfied while on the diet. After revealing the two different phases of the DASH Diet, Dr. Oz and creator of the diet Martha Heller went over ways to avoid and replace sodium in our diets.

Dr Oz: DASH Diet Sodium Guidelines

Dr. Oz said one of the key factors in the DASH Diet is its ability to eliminate salt from the diet. Registered dietician Kristin Kirkpatrick told Dr. Oz the average American eats around 3,500 mg of sodium a day, far above the recommended amount of around 1,500 mg. By starting the DASH Diet though, dieters are able to get their sodium levels between 2,300 and 1,500.

Although it would be best for everyone to get down to 1,500 mg of sodium a day, Kirkpatrick said it can be hard because of the hidden sodium in some foods. She said it is important to learn to understand labels so you can know what to look for and which foods to avoid. Check out some of the sodium tricks labels use below.

• Low sodium on a label means the food will contain 140 milligrams or less.
• Very low sodium on a label means the item contains 35 milligrams or less.
• Unsalted on a label means no sodium has been added, but that does not mean it is a sodium-free product.
• Salt-free, which is the best option, means there will be less than five milligrams

Dr Oz: Spices a Good Substitue For Salt

Dr. Oz said the best way to replace salt is to add spices to your food. Having a well-stocked spice rack can come in handy when trying to lower your sodium intake because it will flavor the foods without the sodium. Dr. Oz added many Americans get their sodium from packaged foods meaning the more we cook at home and the more spices we use, the less sodium we will take in. Dr. Oz suggested trying some of the foods listed below to get your sodium levels lower.

• Fresh herbs
• Lemon juice or lime juice adds flavor without sodium
• Vinegar

Dr Oz: Avoid Salt-Soaked and Salt-Cured Foods

The number one way to lower your sodium intake, according to dietitian Kristin Kirkpatrick, is by avoiding any type of salt-soaked foods. Even though some of the best foods are cured or soaked in salt, they are foods you need to avoid at all times, especially when on the DASH Diet.

• Bacon
• Ham
• Pickles
• Horseradish
• Olives
• Condiments like mustard, salt and soy sauce

Dr Oz: DASH Diet Recommendation

Dr. Oz said he truly loves the DASH Diet, especially as a heart surgeon, because it targets the number one cause of death, which is heart disease. He also can appreciate the weight loss benefits of the diet and recommended anyone looking to try a new diet start with the DASH Diet.