Reducing sugar and salt in your diet can improve blood pressure, blood sugar levels, and overall health. Here’s how to cut back without sacrificing flavor or enjoyment.

Why Reduce Sugar and Salt?

Added Sugar

• Found in sweetened beverages, baked goods, condiments, and bread.
• Linked to diabetes, heart disease, and obesity.
• Guidelines:
• Limit added sugars to 6 teaspoons (25g) per day for women.
• Men: 9 teaspoons (36g).

Sodium (Salt)

• Excess sodium increases high blood pressure, a major risk for heart disease and stroke.
• Guidelines:
• Aim for 1,500-2,300 mg/day (Americans average 3,400 mg/day).

6 Easy Ways to Cut Back

1. Read Nutrition Labels

• Look for sodium and added sugars per serving.
• A Daily Value (DV) of 20% or higher for either is too much.
• Examples:
• Flavored yogurt: 13g added sugar (similar to ice cream).
• Cinnamon raisin bagel: 540 mg sodium.

2. Cook More at Home

• Reduce reliance on processed foods and restaurant meals, which are often loaded with salt and sugar.
• Home-cooked meals allow better control of ingredients.

3. Cut Back Gradually

• Slowly reduce sugar or salt to let your taste buds adjust:
• Sugar in coffee: Decrease in small steps over weeks.
• Try low-sodium versions of soups and sauces.

4. Choose Healthier Alternatives

• Replace sugary snacks with:
• Fresh fruit, berries with a touch of cream, or dark chocolate.
• Plain yogurt with fruit instead of flavored varieties.
• For breakfast: Plain oatmeal with cinnamon and fruit instead of sweetened cereals.

5. Use Herbs and Spices

• Enhance flavor with basil, parsley, chili flakes, or ginger instead of salt.
• Sweeten foods with cinnamon, nutmeg, or vanilla extract.

6. Progress Over Perfection

• Don’t stress over occasional indulgences.
• Treat every meal as an opportunity to improve.
• Remember, gradual, lifelong changes are the most sustainable.

By making small, intentional choices, you can take control of your diet and reap the health benefits.

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