I have been trying to put together a general idea style guideline to post for everyone...to help those new to controlling sodium get an idea of some items they can use instead of sodium filled.
If you are a big salt consumer, it is harder to get adjusted going cold turkey. Not that it can be done that way, but I find that everyone is different and some require stepping down gradually. Such as what Donna suggested.
Instead of using regular iodized table salt, which is very high in sodium concentration, you may opt to use either a course ground sea salt, course kosher salt or even a lite salt or also salt. I am not a big fan of the no-salt brand, to me it leaves an after taste, nor am I a fan of the lite salt as I find myself using two to three times as much to get the flavor I am looking for, thus destorying the idea of controlling the salt. For me, I prefer the kosher salt, as it is course ground, melts more smoothly and takes less to flavor the food than regular salt and has less sodium per 1/4 tsp than the regular table salt. Sea salt also works good this way, though I like the flavor of Kosher better. I keep my sodium in check using that, but it's just my preference.
I use a lot of onions, peppers, garlic and fresh herbs to flavor my foods. Believe it or not, fresh herbs do make a difference.
There are some nice products out on the market like Heinz has a no-salt ketchup, mustard is a good lower sodium condiment, and believe it or not, regular mayo has less sodium than light, just sadly more fat.
I will try to post that list of things within the next week or so that includes such things as types of broths to use, cheeses that are lower in soidum, etc. I will post it under a new post so everyone in the group gets it.
Two books I recommend, that are helpful, is The Pocket Guide to Low Sodium, which lists a variety of items that are low in sodium, in comparison to others, so you know exactly what to look for at the store. It also includes a list of resutarants and what to order to keep sodium low. The other book is the American Heart Association's Low Sodium Cookbook. It has some good recipes in it.
Hope some of this helps.
-Cindy- Member of Living Healthy with Insulin Resistance/Low GI Diet Team
Member of Lowering Salt Intake Team
The greatest success is the ability to rise from failure.
"All our dreams can come true, if we have the courage to pursue them. " - Walt Disney
One suggestion, use low sodium/no sodium products, then add a measured amount of sea salt at the table. You should get the flavor of salt, but will use less to do so. Gradually reduce the amount of salt you put in your food, you should eventually get used to the new flavor. I use no-salt herbs, garlic, onions, anything to add flavor without sodium.
I can do all things through Christ who strengthens me. Phil. 4:13
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I am finding myself having a hard time controlling my sodium intake. I do great on calories but I crave SALT with everything. So my blood pressure is horrible. Any suggestions on what I can use as a substitue would be great.
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