Sodium is a common ingredient in the form of salt in dishes across the globe to help bring out flavor or to preserve certain foods. However, sodium also attracts water to your bloodstream, and in high enough amounts can contribute to high blood pressure and heart diseases. Because sodium is necessary in your diet, never go sodium-free. However, cutting back your total intake can help improve your health, especially if you're at a higher risk for heart disease.
Step 1
Read nutrition labels carefully by looking at the packaging both of prepackaged foods and of ingredients used to prepare food at home. This allows you to choose products with lower sodium levels.
Step 2
Buy less prepared foods when shopping at the grocery store. Focus your shopping trip on the outside walls of the store, which typically house the fresh selections such as the butcher shop and produce areas. Prepared foods focus on salt to heighten flavor, and many products can contain as much as a full day's amount of recommended sodium in a single serving.
Step 3
Cook from home, and eat out less so you choose how much sodium is in your food. Restaurants rely on salt as a flavor enhancer, which can quickly add up, even in restaurant dishes that are advertised as healthy options.
Step 4
Use fresh and dried herbs and spices to add flavor to your meals instead of the salt shaker. Add other flavoring agents as well, such as garlic and onions, or heat from peppers like jalapenos.
Step 5
Use salt-free spice mixes, which can be found in the cooking or spices section of most grocery stores. These mixes simplify seasoning your meals come in a variety of mixes, such as for poultry, fish and steaks, or by seasoning type, such as garlic and herb or Southwest.
Things You'll Need
- Herbs and spices
- Salt-free seasoning
Member Comments