Your taste for too much sodium is something you acquired over time. Thus, limiting your sodium gradually will adjust your taste buds to where you are more than satisfied with less salt. Many people consume too much of this flavor enhancer, according to Mayo Clinic, and some people's bodies are more sensitive to it than others. This sensitivity causes your body to respond by retaining more fluid and increasing your blood volume. This can lead to heart disease, kidney disease, stroke and congestive heart failure.
Step 1
Reduce the amount of processed, prepared and fast foods. The vast majority of sodium you consume comes from these types of foods, according to the Mayo Clinic.
Step 2
Avoid adding salt when cooking and at the dinner table. Instead, add lots of sodium-free seasonings, such as garlic and onion powder, to increase flavor.
Step 3
Buy freshly sliced meats from the deli. The processed meats, such as bologna and hot dogs, have high levels of sodium.
Step 4
Rinse canned vegetables and beans. Salt is used as a preservative for these canned foods.
Step 5
Reduce use of condiments. Ketchup, relish, barbecue sauce and mayonnaise add to the sodium content of your meal.
Step 6
Avoid products with more than 200 mg of sodium per serving. Look for products that say sodium or salt-free, very low sodium or low sodium. Beware of food packages that say reduced or less sodium and lite or light sodium, as they commonly have sodium levels higher than 200 mg.
Step 7
Eat plenty of fresh fruit and vegetables. They are naturally low in sodium.
Tips and Warnings
- Reduce your salt intake slowly by allotting yourself 1/4 tsp of salt a day to add to your meals. Decrease a little every week until you are no longer adding anything salt to your food.
- Talk to your doctor about the amount of salt that is right for you. The recommended amount is 2,300 mg per day or less depending on your risk factors and health conditions.
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