Controlling sodium in your diet helps control blood pressure, heart disease, kidney disease, stroke and hypertension. Your body only needs 1/4 tsp. of salt to maintain proper fluid levels, yet most Americans consume 5 tsp. of salt, which is 20 times more than needed. The majority of sodium comes from processed and packaged foods, so switching to fresh foods is the first step in a sodium controlled diet.
Eat Fresh Foods
Around 75 percent of the excess sodium in your diet comes from canned and packaged foods. If you can't totally eliminate canned beans or tuna, rinse foods with water to remove some of the sodium. Eat fresh fruit and vegetables or flash frozen products without added flavor or sauce.
Use Spices and Herbs Instead of Salt
Talk the salt shaker out of the kitchen and off the table. Just 1 tsp. of salt contains 2300mg of sodium, and the American heart Association recommends only 1500mg a day for people following a sodium controlled diet. Try both dried and fresh herbs, lemon juice, orange zest, tabasco sauce and wine.
Ingredient Labels
Read the Nutrition Facts on packaged foods and avoid salt, sodium nitrate, sodium alginate, disodium phosphate, baking soda, baking powder and MSG, which are all very high in sodium. A food doesn't have to taste salty to be high in sodium. A typical 4-inch whole grain bagel has more than 500mg of sodium.
Avoid Condiments
Soy sauce, ketchup, mustard and relish are all high in sodium. Use these condiments sparingly and look for low sodium or salt-free versions of your favorites.
