6 Ways to Reduce Sodium in Your Diet

Sodium is delicious, and that's why we've been using it in our kitchens for years on end. Yet it isn't really safe. Discover how to reduce your salt intake!
6 Ways to Reduce Sodium in Your Diet

Last update: 29 April, 2019

Sodium is delicious, and that’s why we’ve been using it in our kitchens for centuries on end. Yet, health experts argue over how much sodium is it actually safe to eat.

The truth is, most of us would do better with less of it. Our main source of sodium comes from the foods we eat, so here are six simple ways to reduce sodium your diet!

6 ways to reduce your sodium intake

Reducing the salt in your diet helps you to reduce your blood pressure. Also, it helps to keep your heart, kidneys, and bones healthy. Below we describe six easy ways to reduce the sodium in your diet.

1. Eat at home

Restaurants and food companies use large quantities of salt in their food. If you want to reduce the salt in your diet, it is best to cook at home. This way you can measure the amount of salt that you use.

If it is difficult for you to cook every night, you could cook on the weekends. You could freeze portions of food for defrosting when you need them.

2. Eat a lot of fruit and vegetables

If it is hard to totally abandon the salt shaker, then try using a lot of fruit and vegetables in your cooking. Research confirms that eating food that is rich in potassium helps to reduce the effect sodium has on blood pressure and artery dilation.

If you really want to neutralize some of the negative effects of sodium consumption, eat foods that are high in potassium. These foods can be oranges, bananas, potatoes, tomatoes, dried apricots, melons, and beans.

Fruits to reduce sodium intake

3. Reduce the sodium slowly

It goes without saying that cutting out salt from your diet is great, however, it is not practical. You can more easily reduce your salt intake by 25%, in stages, which you won’t even notice. It is a scientific fact that salt is an acquired taste, and the more you eat, the more you become accustomed to it.

4. Read the labels on packaging

The ideal approach to avoiding salt is to leave behind those highly processed foods. You should rather choose fresh or minimally processed options. You can read the nutritional information on the label to find out which products have the lowest levels of sodium.

Even better, you can read all the labels of the products that you usually buy. From crackers, mineral water, and sausages to cheese, ham, etc., read every single label. This way, you can know for sure which ones you should avoid or cut back on.

Woman reading food labels

5. Eat some foods without sodium

It is not necessary to give up all food products containing salt in order to keep your sodium intake in check. Try using salt-free convenience foods in soups, stews, and casseroles. Then add salt to taste, in moderation. Frozen vegetables and dry beans usually don’t have any added salt, and you can also find salt-free canned chickpeas and vegetables.

6. Use spices and fresh herbs

Contrary to popular belief, salt is not the best flavor-enhancer for food. Spices and herbs are! So, instead of letting salt dominate a dish, season your food with spices and fresh herbs. These spices can be curry, pepper, thyme, garlic, and onion, which not only enhance the flavor of any dish but also boast great health benefits.

What are you waiting for to cut your sodium intake? You’ll perceive immediate beneficial results.

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