Maybe you've heard that the typical American diet contains far too much sodium. Or maybe your doctor has advised you to lower your salt intake to help with hypertension or another health problem. Perhaps you just want to eat more healthfully and know that a low-sodium diet is one way to do that. Whatever your motivation, sticking to a low-sodium diet isn't always easy. You're probably used to the salty taste of packaged foods, restaurant meals and maybe even your own cooking. Even so, tastes do change, and you can get used to a low-sodium diet over time. Simply use these strategies to stick with your plan.
Step 1
Use zesty herbs and spices instead of salt to flavor your food. Once you start substituting other seasonings for salt, your taste buds will adapt to the taste of lower-sodium meals in less than two to three weeks, according to the University of Massachusetts Medical School. Fresh herbs have an especially lively flavor, but dried herbs and spices work, too.
Step 2
Try citrus juices and different vinegars to add zip to dishes. When lowering your sodium, it can be challenging to create dishes as tasty as the ones you previously enjoyed with salt. But citrus juices and vinegars are especially flavorful, and are a simple substitute for salt to liven up salads, sauces, stir-fries, steamed vegetables, roasted potatoes and fish.
Step 3
Consider salt substitutes, but check with your doctor before using them. Some salt substitutes contain potassium chloride, which can be unhealthy for people with kidney problems or on particular medications, according to MayoClinic.com.
Step 4
Liven up your diet with more fresh fruits, vegetables, whole grains and healthy types of fats and oils. These unprocessed foods are nutritious, filling and flavorful, and can help you feel more satisfied with less salt in your diet.
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