can also lead to hypertension -- a significant factor in cardiovascular disease. By cutting the amount of sodium and changing the amount and kind of fat in the diet, the risk of heart and blood disease is reduced.

Mention low-salt meals to the average citizen, however, and the initial reaction is one of horror. "No flavour, no character, bland, tasteless'' they cry.

But as the American Heart Association's Low-Salt Cookbook, now available at the Bermuda Library, shows, there are innumerable ways to enjoy delicious food without missing the salt.

In addition to a host of soup-to-nuts recipes, this book is self-described as "a complete guide to reducing sodium and fat in the diet''. There are tips on enhancing flavours, diet menu planners and seasoning blends, as well as a nutrient analysis beside every recipe. In addition, the authors -- Drs. Rodman Starke and Mary Winston -- give practical advice about shopping, reading labels, substituting ingredients, cooking techniques, and a great deal more.

Here's a sampling of recipes: HERB SEASONING 1 teaspoon cayenne pepper 1 tablespoon garlic powder 1 teaspoon dried basil 1 teaspoon marjoram 1 teaspoon dried thyme 1 teaspoon dried parsley 1 teaspoon dried savory 1 teaspoon mace 1 teaspoon onion powder 1 teaspoon freshly ground black pepper 1 teaspoon powdered sage PLACE all ingredients in a medium bowl. Toss gently with spoon until well blended. Store in an airtight container in a cool, dry, dark place for up to 6 months. This mix is perfect for keeping on hand at the table as an all-purpose replacement for the salt shaker. It's good on casseroles, stews, fresh vegetables and meats. Yield: approximately 1 cup.

LEMON HERB SEASONING 4 1 tablespoons dried basil 3 3 tablespoon dried oregano 1 1 tablespoons finely ground black pepper 1 1 tablespoons dried onion flakes 1 1 tablespoons whole celery seed 1 1 tablespoons powdered basil 1 teaspoon garlic powder 1 teaspoon grated lemon rind PLACE all ingredients in a medium bowl. Toss gently with spoon until well blended just before using. (For a more lemony flavour, add fresh lemon juice).

Store in an airtight container in a cool, dry, dark place for up to 6 months.

This seasoning is good on fish, poultry and salads. Yield: approximately 1 cup.

VINAIGRETTE DRESSING 1 cup acceptable vegetable oil 2 tablespoons fresh lemon juice 2 tablespoons tarragon vinegar 1 teaspoon chopped fresh parsley OR 1 teaspoon dry parsley flakes 1 teaspoon freshly ground black pepper 1 teaspoon dry mustard powder 1 teaspoon garlic powder 1 hard-cooked egg white, finely chopped (optional) 1 tablespoon plain low-fat yogurt (optional) IN a jar with a tight-fitting lid, combine all ingredients. Shake well and refrigerate. Serve with cooked or raw, chilled vegetables, or with fresh tomato slices. Yield: 1 cup. Serves 16 at 1 tablespoon per serving.

REDUCED-CALORIE RANCH DRESSING 1 cup low-fat buttermilk 1 cup plain low-fat yogurt 1 tablespoon Dijon mustard 2 teaspoons minced onion 1 tablespoon fresh dill 1 tablespoon chopped fresh parsley 1 teaspoon garlic powder 1 teaspoon freshly ground black pepper IN a jar with a tight-fitting lid, combine all ingredients. Shake well to blend. Refrigerate for at least 2 hours, allowing flavours to blend.Yield: 1 1 cups. Serves 24 -- 1 tablespoon per serving.

KETCHUP 3 6-oz. cans no-salt-added tomato paste 4 cups er or the work bowl of a food processor fitted with a metal blade.

Process on medium-high speed until mixture is smooth.

Place tomato mixture and remaining ingredients in a saucepan and simmer, uncovered, 1 1 hours or until ketchup is thickened and reduced to one-half original volume. Stir occasionally. (May be stored in a covered container in refrigerator for 1 month. For longer storage, freeze in small quantities for use as needed.) Yield: 1 quart. Serves 64 at 1 tablespoon per serving.

POTATO SALAD 5 medium red potatoes, cooked, peeled and diced 3 cup chopped celery with leaves 1 cup sliced radishes 2 green onions, diced 2 tablespoons mayonnaise 2 tablespoons plain non-fat yogurt 1 teaspoon dry mustard powder 1 tablespoon sugar 1 teaspoon freshly ground black pepper 1 teaspoon turmeric 1 teaspoon celery seed (optional) 2 1 tablespoons white vinegar 3 tablespoons skim milk COMBINE potatoes, celery, radishes and onions. In a separate bowl, mix together mayonnaise, yogurt, mustard powder, sugar, pepper, turmeric and celery seed. Add vinegar and milk and stir until mixed. Combine with potato mixture and stir to mix well. Chill before serving. Serves 6.

MACARONI SALAD 1 cup uncooked macaroni 2 tablespoons mayonnaise 2 tablespoons plain nonfat yogurt 1 tablespoon sugar 2 teaspoons cider vinegar 1 teaspoon freshly ground black pepper 1 cup chopped cucumber 1 cup chopped celery 2 radishes, sliced 1 tablespoon finely chopped onion COOK macaroni according to package directions, omitting salt. Drain and allow to cool. Mix mayonnaise, yogurt, sugar, vinegar and pepper together to make a dressing. Toss macaroni, dressing and remaining ingredients together. Chill and serve cold. Serves 4.

HAWAIIAN CHICKEN SALAD 2 cups unsalted, cooked and diced chicken 1 8-oz. can crushed pineapple, canned in natural juices, drained 2 tablespoons finely chopped green bell pepper 1 cup mayonnaise IN a medium bowl, mix all ingredients together. Cover and chill. Serve on bread as sandwiches or on lettuce leaves for a main dish salad. Serves 6.

SEAFOOD SALAD 1 lb. imitation crab 1 lb. fresh cooked crabmeat 4 oz. cooked shrimp, without shells 1 cup reduced-calorie mayonnaise 1 cup low-fat sour cream 1 cup chopped green bell pepper 1 cup chopped green onion 2 tablespoons fresh dill weed 2 tablespoons fresh lemon juice 1 cup chopped fresh parsley 2 cloves garlic, minced 1 teaspoon cayenne pepper 1 teaspoon freshly ground black pepper 1 teaspoon hot pepper sauce DICE imitation crab, crabmeat and shrimp and place in a medium bowl. Set aside. In a small bowl, combine remaining ingredients and mix thoroughly. Add to diced seafood. Stir to mix thoroughly. Cover and refrigerate for 30 to 60 minutes. Serve cold. Serves 8.

CHICKEN WITH GINGER AND SNOW PEAS 1 1 lbs. boneless chicken breasts, skinned, all visible fat removed 6 oz. snow peas 1 tablespoon cornstarch 1 cup low-sodium chicken broth 1 teaspoon freshly ground black pepper 1 tablespoon low-sodium soy sauce 2 tablespoons acceptable vegetable oil 2 cloves garlic, minced 1 teaspoon minced fresh ginger RINSE chicken and pat dry. Slice into thin strips. Set aside. Remove ends from snow peas and discard. Set snow peas aside. In a small non-plastic bowl, mix cornstarch, chicken broth, pepper and soy sauce. Set aside.

Heat oil in a wok or large, heavy, non-stick skillet over high heat. Add chicken and cook 4 to 5 minutes, turning frequently. Add garlic, ginger and snow peas and cook another 2 to 3 minutes. Add soy sauce mixture and cook another 2 to 3 minutes, or until sauce thickens. If mixture begins to burn, remove wok or skillet from heat momentarily, or add a small amount of low-sodium chicken broth. Serves 6. (This dish is excellent served over rice).

MEDITERRANEAN PORK CHOPS 1 teaspoon acceptable vegetable oil 4 loin pork chops, very lean, 1 inch thick, all visible fat removed 1 teaspoon marjoram 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon freshly ground black pepper 1 cup water PLACE oil in a large, non-stick skillet over medium-high heat. Add pork chops and brown evenly. Pour off fat.

In a small bowl, mix seasonings together. Sprinkle over chops. Add water and cover tightly. Reduce heat and simmer over low heat 1 hour or until tender.

Serves 4.

SPINACH LASAGNA Vegetable oil spray 1 lb. lasagna noodles, white or spinach 1 cup shredded part-skim mozzarella cheese 2 tablespoons Parmesan cheese 1 1 cups shredded part-skim mozzarella cheese 6 tablespoons Parmesan cheese 3 cups low-fat cottage cheese (drained) 3 cups chopped raw spinach 4 cups tomato sauce (see recipe below) PRE-HEAT oven to 350 degrees F. Lightly spray a 9 x 13 x 2 1 -inch baking dish with vegetable oil spray. Set aside.

Place noodles in a large pan of unsalted boiling water. Cook until soft but not completely cooked. (It is best to slightly undercook noodles because they will be easier to handle during assembly, and they will continue to cook while in the oven.) Drain noodles and rinse under cold running water.

In a small bowl, combine 1 cup mozzarella and 2 tablespoons Parmesan cheese.

Stir to mix well and set aside. In a medium bowl, combine 1 1 cups mozzarella with 6 tablespoons Parmesan cheese and all of the cottage cheese and spinach.

Stir to mix well and set aside.

Spread a thin layer of tomato sauce in the bottom of the baking dish. Add about one-third of the noodles in a single layer. Spread one-half of cottage cheese mixture on top. Add a thin coating of sauce. Add another layer of noodles and top with cottage cheese mixture and a thin coating of sauce. Top with the remaining sauce and reserved mozzarella-and-Parmesan mixture.

Bake 30 to 40 minutes. Let stand 10 to 15 minutes. Cut into 8 equal portions and serve. Serves 8.

Tomato Sauce 2 6-oz. cans no-salt-added tomato paste 3 cups water 1 cup finely chopped onion 1 clove garlic, minced 2 tbsp. fresh lemon juice Dash hot pepper sauce 1 tsp. basil 1 tsp. freshly ground black pepper IN medium saucepan, combine all ingredients and mix well. Place over medium-high heat and bring to a boil. Reduce heat, cover and simmer 30 minutes, stirring occasionally. Yield: 1 quart. (May be stored in a covered container in refrigerator for 1 week. For longer storage, freeze in small quantities and use as needed).

SEASONED RICE 2 tablespoons acceptable margarine 1 medium onion, finely chopped 3 cup uncooked long-grain rice 1 1 cups low-sodium chicken broth 1 teaspoon celery flakes 1 teaspoon onion powder 1 teaspoon dill weed 1 teaspoon freshly ground black pepper MELT margarine in a non-stick skillet over medium-high heat. Add onion and rice. Brown lightly. Add remaining ingredients and bring to a boil. Cover, reduce heat and simmer 15 to 25 minutes or until rice is tender, stirring occasionally. Serve immediately. Serves 4.

CITRUS CHIFFON 1 cup cold water 2 teaspoons unflavoured gelatin 1 cup hot water 1 cup sugar 2 teaspoons grated lemon peel 3 cup orange juice 2 tablespoons fresh lemon juice 1 cup nonfat dry milk powder PLACE cold water in a medium saucepan and sprinkle gelatin over water. Allow to stand 5 minutes. Add hot water and sugar. Place saucepan over medium-high heat and stir constantly until gelatin is dissolved. Remove from heat. Stir in lemon peel and orange and lemon juices. Chill until thickened to the consistency of unbeaten egg white. Sprinkle milk powder over gelatin mixture.

Using an electric mixer, beat until light and fluffy. Pour into a serving bowl or a 1-quart mould and chill 8 hours or overnight. Unmould or spoon into serving dishes. If desired, serve with fresh strawberries or orange slices.

Serves 8.

DATE ROUNDS 1 cup acceptable margarine 1 cup powdered sugar 1 tablespoon skim milk 1 teaspoon vanilla 1 1 cups sifted all-purpose flour 2 cup chopped dates 1 cup chopped walnuts 1 cup powdered sugar PRE-HEAT oven to 300 degrees F. In a large bowl, cream margarine with 1 cup powdered sugar. Add milk and vanilla and mix. Add flour and stir well. Mix in dates and nuts. Form dough in 1-inch balls and place 2 inches apart on ungreased cookie sheet. Bake 20 to 25 minutes, or until lightly browned. While cookies are still warm, roll them in the remaining powdered sugar. Serves 30 at 1 cookie per serving.