When Ray was hospitalized with high blood pressure, he put the fear of God into me.  At my first job in publishing, Ray (a nom de plume designed to preserve my friend’s privacy) ran the mailroom. He was a trim, well-read, well-spoken gentleman of middle age and wry humor who smoked thin cigars.  Ray was a sweetheart.  He was also African-American.  When he told me from his hospital bed that black people are predisposed to high blood pressure and that he was eliminating salt from his diet, I quipped, “Well, I’m white, and I’m cutting it out of mine!”  And so I did.

You don’t have to be black or white to be a victim of the silent killer, high blood pressure.  You just have to live like the typical American: on the run.  You run through the fast-food restaurants, convenience stores, and supermarkets, ingesting and feeding your family whatever is easiest.  If you took a close look at the ingredients in the products you’re buying, you’d treat those packages like nuclear waste.  As God is my witness, sodium comprises one-half or more of a typical frozen dinner!  Prepared foods contain high levels of sodium because salt is the cheapest way to add flavor to food and the quickest way for the manufacturers to turn a fast buck.  While genetics, stress, and lack of exercise also contribute to high blood pressure, salt ranks right up there as a major culprit.

And here’s a little nasty surprise told to me by one of Manhattan’s finest physicians.  If you are a woman trying to get pregnant, salt could hinder your chances of conception.  Salt dries things out, and this includes your ovaries.  Nice, moist ovaries facilitate ovulation.    

Many moons ago, Ray’s situation prompted me to cut as much salt as I could possibly wring out of my diet.  If you, too, are going to go for it, here are a few things you’ll want to keep in mind.

1.       When cooking your own food, substitute fresh citrus zest and fresh herbs for salt.  If you don’t own a rasp, you can grate the peel of the fruit using the fine side of a cheese grater; just don’t go down to the bitter white pith.

Herbs sold at the grocer’s in those little plastic packets are an investment.   If you have a place to grow herbs, even a sunny windowsill, trot on over to the nearest nursery and buy some small plants.  They’re inexpensive, and you can replant them into larger containers as they grow up and out.  Many will last out of doors until the cooler days of autumn.

To illustrate the power of herbs, I cooked an Italian feast this past Easter weekend for a group of people who’ve made a habit of tossing two handfuls of salt into their pasta water … for starters.  After they’d licked their plates clean and praised the meal to the heavens, I informed them that the food contained no added salt.  Of the 13 people I served, not one of them missed the salt.  The “secret ingredients” were fresh herbs.

Parsley is the most overlooked and under-used herb on earth.  It imparts a bright, fresh flavor to whatever you are cooking, is loaded with antioxidants, and is a natural breath freshener.  Basil is strong, licorice-scented and slightly sweet; it makes a good marriage with anything tomato-based.   Oregano, thyme, and marjoram are members of the mint family.  They pair nicely with almost all manner of protein.  Rosemary is particularly intense, as it’s reminiscent of pine.  I love it with chicken, Cornish hens, and lamb.  I also like a bit of it stuffed into or sprinkled on top of fresh fish.  I could write a tome about herbs, but why rob you of the adventure?  Experiment to see what you like best.

2.       Don’t forget the spices.   A touch of cinnamon goes a long way in a pot of chili.  A little nutmeg gives a subtle punch to any dish in which eggs star, sweet or savory.  Star anise is great with Asian dishes.  Again, the list goes on so, so happy hunting!

3.       Don’t forget the aromatics: garlic, onion, carrots, and celery.  Don’t toss out the celery leaves, which are full of flavor; I add them to salads and homemade soups.  In addition to being delicious, the aromatics are loaded with antioxidants.

4.       If you buy something from the supermarket that you assume is relatively innocuous, such a whole, cooked chicken, think again; the skin is highly salted.  Remove the skin and the bird will be relatively salt free.  Grind on some fresh black pepper and squeeze lemon over it (fresh, not that disgusting stuff from the bottle).  Your taste buds and blood pressure will thank you.

5.       If you’re preparing a dish from scratch, consider all of the ingredients.  Most cheeses contain salt, as do a slew of other prepared ingredients, including fresh sausages and even bread.  If your recipe calls for salt, you’re better off leaving it out.

6.       Have you ever gone home after eating a meal in a restaurant, only to find yourself gulping glasses of water?  If so, your food was over-salted.  When dining out, order food to come to your table either minus the sauce or with the sauce on the side.  And if it’s something plain, such as a steak or a chicken breast, tell the waiter “No salt!”, because, if you don’t, five will get you ten that the cook adds it automatically.   

7.       I’m not a big fan of cold cuts, but every once in a while, I give it.  I ask the person at the deli counter to give me whatever brands are lowest in salt.  Some cheeses, such as Alpine Lace, are now made with zero salt.  The more the natural cuts of meat, such as roast beef, are lower in sodium than the overly processed choices (i.e., bologna, olive loaf).

8.       Go for all-natural peanut butter; some contain nothing but peanuts.  If you got used to the major brands, which are salted and sugared, you’re going to miss the salt initially.  But soon you’ll find yourself so enjoying the taste of the nuts, that you’ll never revert to your old standbys. 

9.       Even the low-salt version of soy sauce is high in salt!  Don’t despair if you are enamored of Asian fare; just try for a more balanced ratio of flavorings.  Balance a dash or two of soy with fresh ginger, garlic, and scallions, and — if you can stand the heat — dried chili peppers.

The same is true of canned “low salt” chicken and beef broth.  18-19% sodium is almost one-fifth of the product!   When using these broths, replace half the can with water.  Refrigerate and use the other half quickly, or freeze that half in an ice cube tray to use in a later recipe. 

10.     If you must add salt to your food, do it at the table, not when you’re cooking.  Most people use less salt at the table.

Reduce your salt intake and you’ll find that your life is a little bit sweeter, in more ways than one!