Don't Be a Slave to Salt! 7 Ways to Follow a Low-Sodium Diet

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If you’re at risk of developing high blood pressure or other cardiovascular complications, being careful about how much salt you eat can help to protect your health and keep your body functioning at its best. This includes limiting sodium intake to under 2,000 milligrams per day, which may seem like an impossible task if you’re accustomed to eating processed foods and restaurant meals regularly. However, by following these simple tips on how to follow a low-sodium diet in your daily life, you’ll soon discover that it’s not as hard as you think!

1) Eat whole foods and avoid processed foods

Refined carbohydrates and sodium are often added to processed foods during processing. If you're following a low-sodium diet, it's best to avoid processed foods altogether. Whole grains and legumes are generally good sources of minerals like sodium, but vegetables (particularly leafy greens) are also typically rich in sodium, so it can be hard for those on a low-sodium diet to get enough without eating processed foods.

2) Focus on fresh, whole ingredients

The key to healthy, low-sodium cooking is focusing on fresh whole foods instead of processed ingredients. Stock your pantry with fresh fruits, vegetables, lean meats, and whole grains. Experiment with different recipes until you find ones that suit your taste buds.

3) Watch out for hidden salt

It’s not just about how much salt you put in your food. That salty soup could be hidden in your casserole, and that healthy box of cereal could contain more sodium than you should consume in an entire day. It’s best to avoid processed foods altogether as they can contain unlisted salt. If that’s not possible, however, here are some tips for dealing with packaged and restaurant food.

4) Look at nutrition labels

More than 75% of packaged foods contain added salt. The average American adult eats about 3,400 milligrams (mg) of sodium each day, which is nearly twice as much as is recommended by health experts. To avoid consuming excess amounts of sodium and lower your risk for high blood pressure and heart disease, read nutrition labels carefully when you buy food and snacks at grocery stores or from vending machines.

5) Cook more meals at home from scratch

Preparation is key when it comes to following a low-sodium diet, so home cooking is your best bet. While many restaurant meals can be high in sodium, you control all of the ingredients in your home kitchen. Try these tips

6) Keep an eye on sodium in restaurants

Many meals at restaurants are cooked with excessive amounts of sodium, so ask your waiter if they can cook your meal with less salt. Not only will you reap some health benefits, but you’ll also be helping out other patrons who may be trying to lower their sodium intake. Restaurants are often more than happy to comply with such requests.

7) Track your daily intake

If you find yourself suffering from high blood pressure or high cholesterol, your doctor has likely recommended that you follow a low-sodium diet. But don’t worry—following a low-salt diet is an easy task if you have an idea of how much sodium is in your daily food intake.