The American Heart Association and the U.S. Government have differing recommendations on the amount of salt that should be consumed by adults.If you find yourself going over the limit, you may be trying to cut down on your salt intake.If you want or need to follow a low-sodium diet, you can find many alternatives that are low insodium.
Step 1: Take the time you need.
It will take a little while for your taste buds to adjust, so you may be tempted to ditch all the high-sodium foods at once.Slowly make your changes.If you want to make a recipe you like, but add more salt than you normally do, you can.If you go off the low-sodium diet together, you may be tempted to go cold-turkey.
Step 2: You should cook for yourself.
Fast food is high in salt, as are quick meals at home.Fast food restaurants are not the only culprits.A lot of salt is used by most sit-down restaurants to enhance the flavor of their food and to get patrons to buy more high-profit drinks.It is thrown into every part of the dish.You'll be in control of how much salt goes into the meal if you make it from scratch.
Step 3: Purchase fresh foods.
Buy fresh or frozen vegetables and fruits instead of boxed meals.Unless you specifically buy vegetables without salt, canned vegetables often contain added salt.Most canned fruits don't have added salt.
Step 4: Cured meats with salt should be avoided.
Sausages, beef jerky, and lunch meats all have extra salt.If you like sandwiches, try roasting a chicken or roast beef for a week and carving off pieces to use in sandwiches.
Step 5: Brined foods should be avoided.
A brine is a mixture of salt and water.You should avoid these foods if you're on a low-sodium diet.
Step 6: The salad dressings and condiments are not worth the bother.
Unless you specify "low-sodium", you should avoid most salad dressings and condiments.Be sure to check out the low-sodium alternatives on the condiments aisle.It's possible to make your own salad dressing to reduce the amount of salt in it.A blend of oil and acid can be used to make a dressing.Salt is not needed.It's possible to make a simple vinaigrette at home.Add a splash of olive oil to the balsamic vinaigrette.You can either keep it simple or add a few herbs, such as an Italian seasoning mix.If you want a fruity flavor, add in a spoon of your favorite jam or preserves.
Step 7: You can make trades.
Pork loin is better than ham.Pork loin is not cured like ham, but it can be very delicious with the right spices.Try different things.Top dishes with ground broccoli instead of breadcrumbs.Instead of frying eggs in bread and butter, use unsalted butter and onion or bell pepper.
Step 8: Spices and other flavors can be used to make salt.
Add fresh and dried herbs, spices, lemon or lime juice.Chili powder, salsa, or hot sauce are good for zing.Try a new seasoning mix, such as a curry mix or steak rub.Instead of salt, add a dash of balsamic vinaigrette.Use pepper instead of salt at the dinner table.There are many ways to add flavor to dishes without adding salt.If you want a similar flavor without the negative effects of sodium, you can try vegetable salt or magnesium chloride.You can find them in the seasoning section of the grocery store.Don't add salt substitute to dishes if you're not able to tolerate it, but allow each person to add some of their own if they want.When using these products, use smaller amounts as they give the food a chemical taste.
Step 9: The meat and vegetables should be kept in a container.
Use flavors such as lemon, garlic, and onion, along with a little olive oil, toMarinate your meat and vegetables before cooking.You can keep from missing the salt by marinating them first.
Step 10: It's a good idea to remove the salt from your table and food.
Remove the salt shakers from the table the fastest way to fix it.You won't add more salt to your food if you cannot grab the salt.It's easier to remember if you remove salt from the table.Salt can be removed by draining canned olives, soaking them in fresh water, or crumbling salt off pretzels or saltines."Salt on top" products are better than those with salt mixed in.Saltines with "unsalted tops" are hard to remove because the salt is typically inside the crackers.Salt on top products provide more salt taste per amount of salt, so they are a good choice.
Step 11: It's a good idea to keep high-sodium food out of the house.
You should stop stocking high-sodium foods once you know what is in them.You don't want to be tempted to eat them.Cottage cheese is high in salt.If you have to keep high-sodium foods for another family member, keep them in a separate cupboard or shelf.
Step 12: It's a good idea to reduce the amount of sodium in foods.
One way to reduce the level of sodium in soups is to use dilution.If you prepare soup according to the instructions on the label, it will have a high sodium content.You can start with canned soup as a base, then add fresh vegetables such as carrots, onions, and potatoes.Fresh vegetables are typically less expensive than canned soup, so the result is more soup with a lower average cost.Salt is used as aPreservative in canned vegetables, beans and salads.You will remove a lot of salt if you wash the beans or other canned items after draining the accompanying juice.Try fresh or frozen foods instead.If you can, add a small amount of the flavoring packets to your favorite noodles.To give the meal more taste and texture, try to mix vegetables with these types of fast preparation foods.
Step 13: Look for the word "low"
The food has less than 140 milligrams of sodium per serving."very low" and "sodium-free" are also available."Unsalted" can also be looked for.One rule of thumb is not to exceed the calories.This is based on a 2000 calories diet.
Step 14: You can inspect the label yourself.
You may need to pick the best option out of several brands if it's not labelled "low sodium".You should look for one that has less than 5 percent of your daily value.It is possible that 'low sodium' is more than your daily allowance allows for.These are based on very general guidelines and yours may be more specific.
Step 15: Paying attention to serving size is important.
If a can of soup has two serves in it, you will get double the amount of sodium on the label if you eat both of them at the same time.
Step 16: The menu is important.
Menus with nutrition values are available at many restaurants.Even if you have a mobile device that can look up the info online, you are unlikely to delay ordering to do so.Change the food category pull-down to the restaurant of your choice on a third party site if yours does not provide such info.Ask your server if certain items can be served with less salt.You can use this trick at fast food places.If you want french fries without salt, many fast food places will make them.).
Step 17: You should keep a list of high and low-sodium foods.
You should put the list in your refrigerator.You should always know what's best to eat when you're looking for a snack.The high-sodium list could include items such as pickles, olives, cured meats, tomato juice, dressings, chips, pretzels, soups, bouillon, and condiments.Fresh vegetables, fresh fruits, frozen meat, beans, yogurt, and cereals are included on the low-sodium list.
Step 18: Think about hidden salt.
Even small amounts of salt can add up, and you may not think about how much salt is in milk and bread.If you don't pay attention to all the foods you're eating, you may miscalculate your daily intake.Salt may be added to even sweet items.Salt is added to many desserts and other sweet items.
Step 19: Understand the importance of sodium.
It's necessary to have a certain amount of sodium in your diet.It is important that you body run.It helps your muscles work.Your body's fluids are kept in correct proportions by it.
Step 20: Know what happens to salt.
It is processed in your body.Your kidneys make sure you have the right amount of sodium in your blood.If they sense that you're running low, they'll keep some for you.If you're getting too much, your kidneys will excrete extra urine.Your kidneys can't get rid of enough salt.You lose salt in sweat.
Step 21: Know what happens when you have more salt in your body.
Too much salt in your body can increase your blood pressure.It increases the volume of the blood in your body, which in turn signals the body to raise your blood pressure.
Step 22: It's difficult to balance the amount of sodium in your body from diseases.
Congestive heart failure can make it hard for your body to balance the sodium.If you have one of these diseases, your doctor might put you on a low-sodium diet.