By Everything Lifestyle Staff

Slash the salt

7 Tips for Following a Low Sodium Diet

Nov 29, 2024 | 4:05 AM

You’ll be doing something good for your heart by making these tweaks to your diet.

One of the best ways to improve your heart health is to lower the sodium in your diet. Sodium is a mineral that the body needs in small doses to function properly, but when you consume too much, it can raise your blood pressure and increase your risk of heart disease and stroke.

You may think you just have to lay off the salt shaker at the table to lower sodium. But there are many other sources of sodium in most people’s diets, and often you don’t even realize how much you’re consuming. Packaged and prepared foods are where most of the sodium in the American diet comes from. Restaurant meals are another major source.

The average American consumes about 3,500mg of sodium daily. However, the Dietary Guidelines for Americans recommends adults limit sodium to 2,300mg or less, while the American Heart Association suggests a low sodium diet that includes only 1,500mg per day, especially if you’re at risk for high blood pressure or heart disease.

Here are 7 tips to slash the salt in your diet:

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1. Cook more. Since most of the sodium in many people’s diets comes from restaurant, prepared and convenience foods (even if they don’t taste salty), cooking more is a sure-fire way to lower sodium. Making your own pizza, French fries or burritos is better than eating packaged or takeout versions of similar foods.
2. Check labels. Many foods that don’t taste salty have a lot of sodium, especially if they’re processed. Get in the habit of checking labels to learn how much sodium is in the foods you eat (then find alternatives to lower the sodium).
3. Eat fresh foods. Whenever you have a choice, fresh is better than foods that come in a box, can or bag. A whole potato has less sodium than boxed mashed potatoes. Same goes for fresh green beans compared to canned.
4. Embrace herbs and spices. Season foods generously with fresh or dried herbs and spices instead of salt. Get creative with new flavors and don’t be afraid to add a bit of heat.
5. Use flavor enhancements. Add flavor to your dishes with natural ingredients like garlic, onion, lemon, lime and flavored vinegars instead of using high-sodium sauces or condiments.
6. Enjoy high-sodium foods in moderation. If you crave foods high in sodium, such as cheese, olives and pickles, enjoy them but keep portions in check. Remember that most sodium in the diet comes from processed and prepared foods and not from eating one too many pickles.
7. Lay off the salt shaker at the table. Taste food before adding salt. If you season food in other ways, you’ll likely find you don’t need to add extra salt.

When you’re trying to lower the sodium in your diet, give your palate time to adjust. Just as your taste buds have gotten used to eating salty foods, they need time to get used to eating less salt. It may take a little time and it’s best to reduce your salt use gradually. Before you know it, you’ll be satisfied with the taste of foods that taste less salty.

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_{Medical Review: Jane Schwartz, RDN, CLT}