Low-sodium Diet Suggestions

While sodium is an essential mineral, Americans consume about 20 times more than their bodies need, according to the University of California, San Francisco Medical Center. The prevalence of elevated sodium levels in most processed foods is largely responsible. High-sodium diets are associated with elevated blood pressure and increased risk of heart disease, heart attack and stroke, notes the American Heart Association. A few key steps greatly reduce sodium intake and aid a low-sodium diet.

Stop Adding Salt

The simplest way to reduce sodium intake by up to one-third, according to the Heart Failure Society of America, is to stop adding salt to food. Remove the salt shaker from the table. Though most recipes call for salt, it is only necessary in those that include yeast, points out the Cleveland Clinic, so it can usually be omitted. Many salt substitutes are not safe for people on a low-sodium diet, so they must be cleared by a person's physician. Cook with fresh herbs and spices; food prepared without salt need not be bland. Avoid seasoning mixes, as they typically contain salt. Don't despair if your palate is accustomed to salty foods; taste preferences generally modify with dietary changes in two to three months, according to the American Heart Association.

Start Using Low-Sodium Alternatives

Dietary changes are more manageable when implemented gradually and when based on individual likes and dislikes. Many packaged foods high in sodium are sold in varieties with significantly lower sodium quantities. Slowly replace favorite packaged items with reduced-sodium or sodium-free varieties. Always check the nutrition labels. Food items with 140 mg of sodium or less per serving can be labeled "low-sodium," notes the American Heart Association. Just make certain a product's designated serving size is appropriate before concluding it can be a realistic part of a low-sodium diet. Purchase cookbooks that include low-sodium recipes for favorite foods.

Eat Fresh Foods

Processed, packaged foods contain the highest sodium levels. Preservatives are largely to blame. Generally, fresh foods can be consumed without concern for sodium content, advises the Heart Failure Society of America. Include plenty of fresh fruit, vegetables and meat in a low-sodium diet. In restaurants, opt for salad bars and menu items made with fresh ingredients. Ask the server about low-sodium options, and also request that food be prepared without added salt.

Consider Sodium in Medications

Medications can be an unexpected source of significant amounts of sodium, cautions the American Heart Association. Always check the labels on over-the-counter drugs, and ask the doctor about sodium when receiving a prescription. Antacids, laxatives and cough medicines commonly contain sodium. Fizzing medications in particular can be high in sodium. Antibiotics often have sodium as well, but sodium-free types are available, advises the Heart Failure Society of America.