You Asked: ''What Are Some Ways to Reduce the Sodium in My Diet?''

By , SparkPeople Blogger
Most Americans are encouraged to consume less than 2,300 milligrams of sodium each day. With certain disease conditions such as hypertension or congestive heart failure, 2,000 milligrams or less is encouraged. However, the average adult American takes in around 4,000 to 6,000 milligrams daily. 

Try to tame your salt-craving taste buds by slowly decreasing the amount of salt in your diet to a moderate level. The preference for salt is learned. It will take time to adjust.
  • Season with herbs, spices, herb-vinegars, herb rubs and fruit juices.
  • Drain the salty liquid from canned vegetables and beans. Rinse with plain water.
  • Try some of the low-sodium, reduced-sodium or no-salt products at your grocery store.
  • Taste foods before you reach for the salt shaker.
  • Skip the salt in the cooking water of pasta, noodles, rice, vegetables and cooked cereal.
  • Use salty meats such as bacon, ham and sausage in moderation.
To keep your sodium intake to a healthful level, try these tips: 
  • Eat more fresh or frozen fruits and vegetables which are naturally low in sodium. 
  • Use salt either at the table or in cooking, but not both. 
  • Request that restaurant meals be prepared with less or no salt. 
  • Rinse canned vegetables and beans to remove some of the added sodium before using in a recipe. 
  • Beware of condiments--ketchup, soy sauce, salad dressings, etc. can be very high in sodium. 
  • Purchase low-sodium versions of foods you eat often. 
  • Use fresh meat, poultry and fish instead of cold cuts, sausage, hot dogs, metts, brats, bacon and canned meats. 
  • Use unsalted pretzels, fresh or dried fruits, raw vegetables and unsalted crackers instead of salty snacks like potato chips, pretzels, corn chips and nuts. 
  • Try plain cooked rice and homemade pasta instead of rice and pasta mixes. 
  • Select herbs, spices, vinegars, pepper, lemon pepper, herb seasoning blends (Mrs. Dash), or make your own blends. 
 
Spice Blend Recipes

SPICE OF LIFE 
1T ground marjoram 
1T ground savory 
1T ground thyme 
1 1/2t ground basil 
1 1/2t pepper 
1 1/2t oregano 
Combine and mix well. Great on chicken, fish and in your favorite tomato dish. 

ZESTY HERB SEASONING 
1/4 cup instant chopped onion 
1 T sweet basil 
1 T ground cumin 
1 T garlic powder 
1 T black pepper 
Mix well. Enjoy on salads and vegetables 

SOME LIKE IT HOT 
1 t chili powder 
2 t ground oregano 
2 t black pepper 
1 T garlic powder 
1 T dry mustard 
6 T onion powder 
3 T paprika 
3 T poultry seasoning 
Mix well. Use on meats, chicken, fish and chili.
 
Learn about the DASH diet to control blood pressure naturally with a healthy eating plan.

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Comments

SISTERPRETTY 5/4/2021
Thanks... Report
CECELW 5/4/2021
I am so glad I don't over do it with the salt Report
COUNTRYGALINNY 5/4/2021
When cooking from scratch you can control the amount of salt added Report
1CRAZYDOG 5/4/2021
Have to really read labels for the added salt. Report
1CRAZYDOG 5/4/2021
Wonderful spice blends. Report
PICKIE98 5/4/2021
Thank you for the recipes! Report
GETULLY 5/4/2021
Since Dearly Beloved just had stones removed we will follow this more. Report
AZMOMXTWO 5/4/2021
thank you Report
RAPUNZEL53 5/4/2021
Great Report
CHERYLHURT 5/4/2021
I run a low sodium so MUST take sodium. Report
CECTARR 5/4/2021
For over twenty years I have not eaten salt or any food that has added salt because of health reasons. It was hard at first but your taste buds change and now if I get something with any salt by mistake it taste awful. I now like homemade or plain so much better Report
LEANJEAN6 5/4/2021
a lot of good ideas Report
SUNSET09 5/4/2021
I don’t add salt to my food however, pepper is my go to seasoning, SparkFriends. Oh yeah Report
HANOVERLADY 5/4/2021
Just bought some very flavorful balsamic vinegars. Will try to incorporate more for use as "toppings". Report
NEPTUNE1939 5/4/2021
ty Report
FERRETLOVER1 5/4/2021
Luckily for me, I don't eat too much salt. Report
JANIEWWJD 5/4/2021
Loved this article!!!!! Report
JAMER123 3/9/2021
Thank you for sharing Report
LOSER05 11/30/2020
thanks Report
VHAYES04 10/3/2020
Ty Report
Great spice mixes. Thanks. Report
CD10676776
Very good article. Good need-to-know information! Report
I hate salt, I usually don't cook with it and only put a little on my food at the table, but I seem to have a lot of sodium intake and my blood pressure is high. Report
If I by canned products I look for either no salt added or reduced sodium, then rinse before using. Report
Good tips, thanks Report
Thanks. so much in food when eat out. Report
KHALIA2
No added salt for me! Report
thanks. Report
I did not know that there was a difference between sweet basil and ground basil. Report
Always reading up on ways to reduce salt. Report
Thanks for sharing. Report
Canned beans - rinsing helps a lot. Also look for "no added salt" ones. These are starting to appear under National and Store brands!

I found that foods I used to eat now taste very salty as I'm working to retrain my taste buds to lower salt levels in my food.

Helps with my hypertension. And my new husband is a cardiac RN, so salt is something he uses sparingly. Nice to have that kind of support at home.

My mother would buy low salt foods and my dad would look right at her and dump salt on his food. Psychology is a strange thing. He had hypertension. He didn't like being told what he could or could not have. Report
I've started doing a lot of this: rinsing canned beans before using in recipes; no added salt in recipes (unless it has to be included, like when baking); no salt added at the table. One of the more difficult ones for me is avoiding processed meats (bacon, sausage, etc.). I've done well so far...I'm hoping my cutting back now will help me cut it out eventually. Report
CD15648243
Give your salt shaker a nice hug and kiss it on the head, Then throw it in the trash.
My husband is on dialysis and the first thing they told us was throw the salt shaker out.
We havent had salt in our house for 10 years and we dont miss one bit.
Just look at the label on the food you buy and you will be amazed at how much salt is already in the food.
After being off the shaker for 10 years you can't believe how much better the food tastes.
Many people tell us, "I have to have my salt."
NO YOU DON'T
That extra salt just makes you retain more fluid and makes your blood pressure go up.

So do yourself a flavor, Shake the shaker habit.

Harry Report
Also, if you buy seasoning blends, check to see if they have salt in them first. I've been caught off guard by this once or twice. Report
Don't forget popcorn! Movie theater popcorn is COVERED in salt, but most theaters have an unsalted supply nearby (or are willing to make it for you)--but you have to ASK them for it!


I've never been a big salt person myself (and actually avoid it if I can taste it well enough--bleh!) and I *still* have to really struggle to get my sodium intake near that 2,300mg! Report