Read food labels to identify hidden sources of sodium and try some or all of the following to reduce your sodium intake if you, your physician, or a registered dietitian determines this to be a prudent step. Keep in mind that the taste for sodium is learned and takes some time to unlearn. Make changes gradually to avoid the “this tastes like cardboard” syndrome!
- Cook foods without adding salt. Experiment with spices and herbs to give dishes more flavor. Add salt just before serving if needed.
- Limit high sodium condiments such as soy sauce, marinades, ketchup, and mustard. Try fresh tomatoes, lettuce, and chopped onion instead.
- Purchase No Added Salt canned or frozen vegetables, or focus on using the fresh veggies in your crisper drawer.
- Rinse canned vegetables and beans under water in a colander to remove much of the sodium.
- Limit cured, pickled, and processed foods such as bacon, ham, pickles, luncheon meats, salty chips and snacks, and frozen meals and snacks.
- If you do purchase packaged foods, look for those labeled sodium free, low or very low in sodium, reduced sodium, unsalted, or no added salt.
- Prepare more foods at home to decrease reliance on packaged foods!