- Try to prepare foods by using less salt and less high sodium ingredients. Don’t automatically add salt to the water when boiling water for vegetables, cereal, rice and pasta. It is an easy way to cut back on sodium.
- Try to read the Nutrition Facts label to find out the sodium content of the food you are purchasing. Remember that you are aiming for a daily intake of 2,400mg per day of sodium.
- Look at the description of the food and focus on “unsalted”, “sodium free”, “low in sodium”, “no salt added” and “reduced sodium” products. Many products including crackers, snack foods, and soups now come in lower sodium varieties.
- Season with herbs, fruit juices, spices, herbed vinegars, and herb rubs instead of salt. These products offer a low sodium alternative and an interesting way to add new flavor to favorite recipes.
- Choose foods that don’t contain as much sodium such as fruits, vegetables, eggs, milk, fresh meat, and poultry. The sodium content of these foods only increases when they are processed or when they are used in a recipe where the ingredient list increases the salt content.
- Eliminate salt from the table. Although going “cold turkey” may sound harsh most people don’t even taste their food before they reach for the salt shaker adding an additional 200 to 600 mg of sodium per meal. Try using a herb blend instead and see how your food tastes.
- Enjoy fruits and vegetables as low salt snacks instead of high salt potato chips and pretzels. They are lower in calories and fat and provide much more in the way of vitamins and minerals as well.