10 Tips For Reducing Sodium In Your Diet

Continuing on with the theme of my last blog post about sodium, increasing your magnesium, potassium, and calcium intake (whole grains can help) while lowering your overall sodium consumption can have you on your way to preserving your health. Follow these tips below to reduce sodium in your diet:

1. Go fresh with your veggies! If you go with canned veggies you are getting added sodium. Rinsing canned vegetables can reduce sodium content up to 45% but this will also wash away some of the nutrients. Instead go fresh and try steaming to preserve most of the nutrients.
2. Use herbs to get full flavor, not salt! Crush dry leaf herbs to get an even more robust flavor with none of the sodium.
3. Instead of using garlic salt make your own with garlic powder and just a touch of salt or add pepper instead for an extra kick.
4. Cook at home! This way you can see and control what exactly is going into your meal…nothing will be hidden there.
5. Avoid the sauces. These are often times packed with sodium, yikes! Make your own using herbed vinegars or olive oil to add as flavorings.
6. Limit deli meats, dried foods, or canned foods as sodium is used to preserve and prepare these items.
7. Stay away from packaged shelf stable items. These are usually shelf stable because of the preservative qualities of salt.
8. If sprinkling on food, use sea salt or kosher salt. Although they have the same sodium content ounce for ounce when compared to regular salt, the granules are larger and less can fit in a teaspoon. This makes it easier to control the amount you are adding to your food.
9. When going out to eat, ask for dressings or sauces on the sides. This way you can monitor how much you’re adding and gives you control over calories and sodium all at the same time.
10. Lay off of the condiments such as mustards, tartar sauce, ketchup, or soy sauce. Adorn your burger, chicken sandwich, or whatever it is you are eating you freshly sliced onions, tomatoes, lettuce, or pepper instead! You will get nothing but added nutrients and flavor while still controlling sodium content.