Sodium is a key mineral for your health. It helps to regulate the amount of water in your tissues and cells, and keeps other electrolytes in balance. Low-sodium diets to lower blood pressure and renal diets for people who have kidney disease usually restrict sodium intake to 1,500 mg or less daily. To follow a sodium-restricted diet, use the guidelines provided by your dietitian or physician, and aim to reduce your sodium intake from all sources.
Decrease High-Sodium Foods
More than 75 percent of the salt in the average American's diet comes from processed and prepared foods, according to MayoClinic.com. To reduce the sodium that you consume unintentionally, read the nutrition labels for packaged foods before you select them. Low-sodium products have less than 140 mg of sodium per serving, according to the American Association of Kidney Patients. Remember that the daily value percentage of 2,000 mg sodium on food labels is for people who have no sodium restrictions.
Look for packaged foods that have no more than 5 percent of the daily value of sodium per serving. Avoid products that contain 10 percent to 20 percent of the daily value. This includes most prepared soups, snack chips, breads, processed meats such as bacon, sausage, some cheeses and deli cold cuts. Check for hidden sodium in fresh and frozen foods, such as sodium nitrates, used to preserve shellfish, and sodium added to fresh and frozen poultry during processing. Most fruits and vegetables contain minimal amounts of sodium. Fill one-half of your plate with these foods to reduce your sodium intake automatically.
Use Herbs and Spices
In most recipes, you can replace salt with herbs and spices. Use 1/4 tsp. of your favorite fresh herbs to flavor four servings. Rub the skin or surface of meats with a clove of garlic, or season meat and poultry dishes with low-sodium marinades. Allow time for the flavor to develop. Experiment with herb and spice combinations such as Ohio State University's herb salt shaker replacement recipe. Mix 2 tsp. each of dried thyme, rosemary, sage and marjoram in a coffee grinder or blender. Pour the mix into your salt shaker and use it at the table and for cooking.
Condiment Replacements
The amount of salt in salad dressings, soy sauce, ketchup, mayonnaise and similar condiments adds up quickly and can sabotage your low-sodium diet. Reduce your use or eliminate them from your daily diet. Replace ketchup with homemade salsa, made from fresh tomatoes, onions and parsley. Add cucumbers and avocados to sandwiches instead of mayonnaise and mustard. Replace prepared salad dressing with lemon or lime juice and herbed vinegars, along with a spritz of healthy oils such as olive or flaxseed.
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