1. Pass on the Salt
If you have high blood pressure, there's a good chance that you may be salt-sensitive. This means that every time you consume foods with a moderate amount of sodium, your blood pressure becomes elevated. If your doctor has diagnosed you with high blood pressure, you may want to limit your sodium intake to 2 g or less per day. This sounds like quite a liberal amount, but most of our diets are so laden with sodium that this may actually require quite a bit of vigilance.
2. Read Food Labels
All prepared foods have sodium content listed on their food nutrient label. If you're curious about your average sodium intake, you may want to keep a journal to jot down the amount of sodium you are consuming each day. Most people can get a clear picture of their sodium intake after recording sodium intake for 3 days. If you are consuming less than 2 g of sodium per day, congratulate yourself on eating a low-sodium diet.
3. Make Salt-Savvy Choices
Most of your sodium intake does not come from your salt shaker. Many prepared convenience foods (such as canned soups, frozen meals and pretzels) contain large amounts of sodium. Also, restaurant meals are often heavily salted for flavor. If you eat many prepared foods or eat out frequently, try to be more vigilant about how much sodium you are really consuming. Replacing high-sodium foods with low-sodium foods simply takes a little modification. For example, many canned soups come in low-sodium versions. Also, when eating out, mention to your waiter that you would prefer to have a low-sodium meal.
4. Increase Intake of Fruits and Veggies
Fruits and vegetables are naturally low in sodium, as well as high in several nutrients and antioxidants. If you replace many of the convenience foods that you normally eat with fruits and vegetables, your sodium intake should decrease significantly.
5. Experiment With Herbs and Spices
Many of you may not be convinced that a low-sodium diet is for you. Sodium gives food lots of flavor, after all. But rather than endure bland food, you can use herbs and spices to liven up flavors. You can experiment with dozens of herbs and spices while discovering new recipes. You may be surprised to find that once most people become accustomed to a low-sodium diet, they do not miss their salt very much.
