Low sodium and heart healthy: summer is almost here. Lighten up with flavorful, low-sodium foods that tempt the taste buds as well as benefit the heart.(NEWS FLASH: HEALTH TIPS)

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Think low sodium and you probably think "bland and flavorless." And although spices can add punch to a salt-free dish, you still may feel there is something missing--salt! That's because in addition to taste buds for sweet, sour, and bitter flavors, the tongue also has an entire area dedicated to salty. Unfortunately, much of the good-tasting foods Americans consume contain unhealthful levels of sodium, which contributes to an epidemic of high-blood pressure and heart disease. May is American Stroke Month and High Blood Pressure Awareness Month, so we'd like to focus on one of the ways to reduce your risk for these diseases--your diet. The good news is that it's possible to satisfy the palate by using cooking techniques that bring out more of the natural taste of everyday foods, as well as by enhancing savory flavors. These foods strategically combine flavors to create tastier salt-free fare, as well as contain ingredients shown to improve heart health. Take a look:

Mushrooms

Umami, thought of as a "fifth taste" (separate from salty, sweet, sour, and bitter), is predominant in mushrooms. Umami, which comes from the amino acid glutamate, gives food a savory taste somewhat like salt. Asparagus, tomatoes, Parmesan cheese, meat, and green tea also contain umami.

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Celery

Celery has been found to lower blood pressure. The unique taste of celery is in part due to compounds known as phthalides. A University of Chicago animal study found phthalides reduced the production of stress hormones called catecholamines. Researchers gave test animals daily doses of phthalide equivalent to that found in about two stalks of celery, and within just a week, blood pressure dropped an average of 13 percent. While celery naturally contains high levels of sodium, it is also rich in potassium. The 3:1 ratio (about 341 mg potassium to 125 mg sodium per 100 g serving) can be beneficial for hypertension.