A low-sodium diet, which is defined as a diet with no more than 1,000mg of sodium daily, is essential to managing hypertension, the medical term for high blood pressure. Without proper management of hypertension, a variety of serious health conditions can ensue, including stroke and heart attack. Though adhering to a low-sodium diet is crucial for people with hypertension, learning how to make the necessary changes and still enjoy your food can be challenging. However, with practice and patience, you can enjoy your meals and stick to your low-sodium diet.
Step 1
Stock your spice rack with sodium-free spices. Salt is not the only tasty spice available. Experiment with a variety of spices to add flavor to your meals without sodium.
Step 2
Buy unsalted butter, which is sodium-free. Salted butter, on the other hand, contains a whopping 95mg of sodium per tablespoon, according to "Contemporary Nutrition."
Step 3
Make your own soups and broth. Commercial soups and broth often contain high amounts of sodium. By making your own soups and broths from scratch, you can ensure that no salt sneaks its way into your dishes.
Step 4
Ask about low-sodium menu options when dining at restaurants. Many restaurant dishes are very high in sodium, but they often have a few reduced-sodium options available, which are commonly cooked primarily with fresh foods.
Step 5
Read nutrition labels and purchase the lowest sodium option. In many cases, brands vary wildly in sodium content.
Tips and Warnings
- Consult a dietitian if you are struggling to adhere to a low-sodium diet.
References
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
- "Foundations of Nursing"; Lois White, Gena Duncan and Wendy Baumle; 2010
