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Follow a Low Sodium Diet
A healthy adult needs between 1500 and 2400 milligrams of sodium per day, but many people end up having more than 3000 mg of sodium a day. Even just one teaspoon of salt contains approximately 2300 mg of sodium. On top of that, there's sodium built into many of the foods you eat on a daily basis, as well. Because too much sodium is associated with hypertension and potentially with several other conditions, many people are looking for ways to keep their sodium intake under control.
Avoid processed foods. Fresh produce, meat, and freshwater fish are typically salt-free or extremely low sodium, while processed foods, such as soups and frozen dinners, are usually quite high in sodium. If you don't have access to fresh vegetables, then sodium-free or low sodium canned vegetables are better than high sodium canned vegetables. Get into the habit of reading labels for sodium content. Remember, you can always add salt, if it's really needed, later.
Remove sodium from the surface of foods. For some products, the salt can be removed, such as by draining canned olives and soaking them in fresh water, or crumbling salt off the surface of pretzels or saltines. Choose "salt on top" products over those with salt mixed in. For example, don't buy saltines with "unsalted tops". That just means the salt is inside the crackers instead of on top, making it more difficult to remove.
Evaluate seasonings for sodium content. Many products, such as bullion, bacon bits, grated parmesan or romano cheese, and assorted "seasonings" are mostly salt, so avoid those, whenever possible. For products which include a separate "seasoning packet", the amount of the packet used can be reduced or it can be eliminated entirely. For example, ramen noodles, especially baked ramen noodles, can be reasonably healthy, provided you don't use the entire contents of the seasoning packet. However, these flavorings and "seasoned salt" are still better than adding straight salt, even if only slightly.
Dilute sodium in foods. If you do purchase high sodium products, such as soups, one method to reduce the sodium level is dilution. For example, if you prepare soup as instructed on the label, it will have a high sodium content. Instead, you can start with the canned soup as a base, then add potatoes and fresh vegetables such as celery, onions, and carrots.
The result is more soup, with a lower average sodium content, and higher average vitamin content, with a lower average cost (because fresh vegetables are also typically less expensive than canned soup). For another example, say you start with ham, which is quite high in sodium. To serve that directly would result in a high sodium intake for everyone who eats it. However, if you mix ham cubes in with unsalted mashed potatoes, you can prepare a tasty dish which has a reasonable sodium level.
Take the salt shaker away. By not using salt when cooking or eating, many people can reduce their sodium intake by 30%. You can replace the salt shaker with a pepper mill, rosemary, garlic powder (not garlic salt), chili powder, or other spices.
Freshly ground pepper can be especially good, and can eliminate the bland taste which we are so accustomed to interpret as meaning "it needs salt". The salt is still available, but if you put it in a less accessible spot (like deep inside a cupboard or in a high cabinet) it is less likely to be used.
If you find it too difficult and need salty flavor, try using a sodium substitute. There are many salt replacements on the market, including magnesium chloride. These give the same salty flavor without the harmful effects of sodium, and can be found in the seasoning section of your local grocery store.
These steps can and should be combined. For example, prepare baked ramen noodles, without the spice packet, then add fresh vegetables and potatoes, then add freshly ground pepper. If it still needs salt, add a small amount of the seasoning packet.
For best results, change your diet and implement these steps gradually.
It may help to keep a food diary for a week. Record everything you consume, including beverages and seasonings, and find out how much sodium each item contains.
Eliminate the highest sodium sources and replace them with no-sodium or low-sodium substitutes.
Some high blood pressure medications do not mix with salt substitutes--check with your health care provider or pharmicist before using!
Many low sodium products contain salt substitutes, such as potassium chloride, instead of the usual sodium chloride.
Such products can have an unpleasant aftertaste. If you don't like this taste, be careful to check the ingredients list for salt substitutes on all low sodium products.
Avoid processed foods. Fresh produce, meat, and freshwater fish are typically salt-free or extremely low sodium, while processed foods, such as soups and frozen dinners, are usually quite high in sodium. If you don't have access to fresh vegetables, then sodium-free or low sodium canned vegetables are better than high sodium canned vegetables. Get into the habit of reading labels for sodium content. Remember, you can always add salt, if it's really needed, later.
Remove sodium from the surface of foods. For some products, the salt can be removed, such as by draining canned olives and soaking them in fresh water, or crumbling salt off the surface of pretzels or saltines. Choose "salt on top" products over those with salt mixed in. For example, don't buy saltines with "unsalted tops". That just means the salt is inside the crackers instead of on top, making it more difficult to remove.
Evaluate seasonings for sodium content. Many products, such as bullion, bacon bits, grated parmesan or romano cheese, and assorted "seasonings" are mostly salt, so avoid those, whenever possible. For products which include a separate "seasoning packet", the amount of the packet used can be reduced or it can be eliminated entirely. For example, ramen noodles, especially baked ramen noodles, can be reasonably healthy, provided you don't use the entire contents of the seasoning packet. However, these flavorings and "seasoned salt" are still better than adding straight salt, even if only slightly.
Dilute sodium in foods. If you do purchase high sodium products, such as soups, one method to reduce the sodium level is dilution. For example, if you prepare soup as instructed on the label, it will have a high sodium content. Instead, you can start with the canned soup as a base, then add potatoes and fresh vegetables such as celery, onions, and carrots.
The result is more soup, with a lower average sodium content, and higher average vitamin content, with a lower average cost (because fresh vegetables are also typically less expensive than canned soup). For another example, say you start with ham, which is quite high in sodium. To serve that directly would result in a high sodium intake for everyone who eats it. However, if you mix ham cubes in with unsalted mashed potatoes, you can prepare a tasty dish which has a reasonable sodium level.
Take the salt shaker away. By not using salt when cooking or eating, many people can reduce their sodium intake by 30%. You can replace the salt shaker with a pepper mill, rosemary, garlic powder (not garlic salt), chili powder, or other spices.
Freshly ground pepper can be especially good, and can eliminate the bland taste which we are so accustomed to interpret as meaning "it needs salt". The salt is still available, but if you put it in a less accessible spot (like deep inside a cupboard or in a high cabinet) it is less likely to be used.
If you find it too difficult and need salty flavor, try using a sodium substitute. There are many salt replacements on the market, including magnesium chloride. These give the same salty flavor without the harmful effects of sodium, and can be found in the seasoning section of your local grocery store.
These steps can and should be combined. For example, prepare baked ramen noodles, without the spice packet, then add fresh vegetables and potatoes, then add freshly ground pepper. If it still needs salt, add a small amount of the seasoning packet.
For best results, change your diet and implement these steps gradually.
It may help to keep a food diary for a week. Record everything you consume, including beverages and seasonings, and find out how much sodium each item contains.
Eliminate the highest sodium sources and replace them with no-sodium or low-sodium substitutes.
Some high blood pressure medications do not mix with salt substitutes--check with your health care provider or pharmicist before using!
Many low sodium products contain salt substitutes, such as potassium chloride, instead of the usual sodium chloride.
Such products can have an unpleasant aftertaste. If you don't like this taste, be careful to check the ingredients list for salt substitutes on all low sodium products.