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Easy Ways to Cut Sodium Intake

Improve Your Health by Reducing Your Salt Intake


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  • This is a good article! I found the best way to eliminate excess salt or to completely control your salt intake is to stop using prepared foods period. We at our house cook from scratch, fresh veggies, fresh fruits, unprocessed meats right on down the line. We eat no prepared grain products like pastas, noodles, etc and very limited whole grain only breads. Cooking this way eliminates or at least controls all the salt you put in your diet. We only use unprocessed sea salts (not the processed so called sea salts but the mined ones). We home can some veggies and fruits but we know just how much salt is in a quart of green beans or a oint of applesauce. Some do not have or take the time to prepare meals like this but it is well worth your efforts to find the time! My B/P dropped for 165/110 to 100/60 over the past year we have been doing this. The high reading was with me on B/P meds and the low one is without any medication for B/P.
  • The real scary part for anyone trying to lower their salt intake is how pervasive it is -it's in almost everything.
  • You known this had a great impact on me, i learned that some of the things that I like have high sodium and it really will help me to curb some of the insight on these things.
  • MEMERE17
    I had no idea that persons with low blood pressure need to consume more salt. I guess my hubby whom we jokingly say has no blood pressure really is not overdoing it in the salt department then. Great forum!
  • MARTY32M
    Sure, sodium raises your blood pressure temporarily, and if you always consume a lot of sodium your blood pressure will always be high. But the bottom line is not your blood pressure but how much longer you can expect to live. A recent study found that longevity is greatest for people who consume 3000 to 6000 mg of sodium a day, way more than current recommendations. That's one study, and any one study could be wrong, but I'm keeping an open mind.
    I can't believe that pretzels have that much soduim... wow. I will now, for sure, buy the unsalted ones (at Bulk Barn they have them - in Canada - you must have a store with them in the USofA!)

  • It is quite easy to make one's own chicken or beef stock. However, when I am in a hurry, I use Herb Ox brand sodium free bouillon - comes in packets in a box. Yellow and Red for beef, Yellow and Green for Chicken. Even the stock you make will have some sodium, from the meat bones and veggies, but if you really need to reduce sodium intake, it is a valid trade off. Do not add salt or msg to your home made stock. the recipe calculator will help you figure the amount of naturally occuring sodium in this or any recipe. BTW, if you use and canned, boxed or packaged frozen fruits or veggies, be sure to add in the sodium in the product.
  • Sodium is needed to make stomach acid, but use the good ones (himalaya or celtic seasalt) and not the processed stuff. I resently put more salf in my diet and its working wonders for me. I have acid reflux and heartburn and found out that this is due to to little stomach acid and not to much. I was able to quit taking my omeprazol.
    We have cut way back on sodium because my son is taking steroids and has a water-retention problem, adding "lowered sodioum" (potassium chloride) salt if at all cooking and at the table, and food at restaurants or at the homes of others now tastes too salty to all of us! Our main problem is yellow cheeses, which our son loves. We allow smaller amounts of swiss-style, which has the lowest sodium content of our local cheeses. Unfortunately the no-salt-added white dry curd cheeses do not melt, so they are no good in casseroles or quiches.
  • I realise that sodium intake is an important thing to track for a lot of people, but I wish people would stop commenting on my own salt intake. I have low blood pressure - if I cut out sodium and caffeine I'd be fainting every time I tried to get up from a chair....
  • BEN119
    I have Menieres disease and have a sodium intake of between 400 and 1000 mg per day which is not easy but possible. I find I just don't eat any processed foods at all because even the reduced or low ones are higher than I can have. I never have less than 10 portions of fruit and veg as it's natural sodium and low and always drink way more water than 8 glasses as it helps balance my water level. The good news is after 7 years of Menieres it finally seems under control and the only meds I take are Serc 16 three times a day.

    The only thing i really miss is bacon and a big juicy gammon steak with loads on salted chips(fries as I'm from England)..................but I've not had an attack in many months so it's worth it as it makes me so very ill for days when I do x
  • lots of bananas....thats the only way i seem to get the potassium up without effecting the sodium too much
  • What I found interesting is that I discovered elsewhere that adults not only probably ingest too much sodium we don't get enough POTASSIUM which aggravates the problem. Also I found looking at a supermarket in Canada that the "no -name" (literally) brand of soy sauce had the least sodium in it even apparently less than the low sodium name brand (I would name it but I can't remember it was 3 wks ago).
  • This is great for the opposite reason. My DD has very low blood pressure and it does not help that I tend towards low salt items. I've sent her this link as she needs to increase her salt intake.

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