By the time you add table salt to your food, it usually already contains far more sodium than your body needs. A heart-healthy diet that supports ideal blood pressure, liver and kidney function includes only about 2,400 mg of sodium per day; according to the UCSF Medical Center, the average American regularly eats 20 times more than this amount. You can't lower the sodium content of food that has already been prepared, but if you are making your own meals, you can modify the ingredients to prepare foods for a low-sodium diet.
Step 1
Read the label on everything you intend to use in your cooking. If it contains more than 400 mg sodium per serving, choose a different product instead. Look for low-sodium and sodium-free variations of canned foods, soups, condiments and processed meats.
Step 2
Use Swiss, mozzarella or ricotta cheese instead of other types of cheeses. According to the Cleveland Clinic, 1 oz. of Swiss cheese contains 75 mg sodium, while 1 oz. of American cheese contains 443 mg sodium. Use reduced-sodium cottage cheese and buttermilk as well.
Step 3
Increase the amount of fruit and vegetables you eat. They are naturally low in sodium, and their high-fiber content makes them filling. Eat vegetables as snacks instead of pretzels, chips or other convenience foods.
Step 4
Marinate meat in orange juice, pineapple juice or sodium-free vegetable juice instead of traditional marinades. Experiment with salt-free spice blends for seasoning. Cook with wine and hot sauce. Avoid commercial seasoning blends and sauces, particularly tomato-based products and soy sauce.
Step 5
Restrict the amount of bread and wheat products you eat. Choose rice and corn products instead.
Step 6
Remove your salt shaker from your table. Accustom yourself to the taste of food without added salt.
Step 7
Dine at restaurants where you can request modifications to your food. Avoid soups, rolls, salad dressings and foods with sauce, such as pasta, casseroles or meat with gravy. Ask the waiter about low-sodium options on the menu.
Tips and Warnings
- Ask your doctor whether any of your medications contain sodium. If so, ask about switching to a sodium-free variation.
- Don't eat at fast-food restaurants or buffets. You cannot control your sodium intake easily at these kinds of establishments.
Member Comments