Introduction
Sodium is an essential nutrient for your body, but too much can be harmful. When you eat too much sodium, it can increase your blood pressure, which can put you at risk for heart disease, stroke and other health problems. Eating less sodium is one of the most important steps you can take towards maintaining a healthy diet.
Cooking Your Own Meals
Cooking your own meals can be a great way to reduce your sodium intake. When you make your own meals, you have the power to choose fresh ingredients and limit the amount of salt you add. Here are some tips on cooking with low-sodium options:
- Opt for fresh produce instead of canned or frozen items, as these tend to be higher in sodium.
- Choose lean proteins like fish, chicken and eggs, instead of processed meats such as bacon, sausage and deli meats, which are usually high in sodium.
- Experiment with herbs and spices for flavor, instead of relying on salt.
- When using bottled sauces and condiments, look for low-sodium versions.
Dining Out and Takeout
Eating out or ordering takeout can be a challenge when trying to reduce your sodium intake. Many restaurant dishes contain a lot of hidden sodium, so it’s important to know what to look for. Here are some tips for dining out and ordering takeout:
- Look for dishes that are steamed, grilled, baked or broiled, as these tend to be lower in sodium than fried or sautéed dishes.
- Ask for dishes to be prepared without added salt.
- When ordering takeout, opt for dishes made with fresh ingredients and ask for sauces and dressings on the side.
Reading Food Labels
Reading nutrition labels is a great way to keep track of the amount of sodium in the foods you buy. Here are some tips for understanding sodium content on food labels:
- Pay attention to serving size and how many servings are in the package. The sodium content listed on the label is based on the serving size, so it’s important to know how much you’re actually consuming.
- Look for items labeled “low-sodium” or “no added salt.” These are good alternatives to regular products.
- Check the ingredient list for words like “salt,” “sodium” and “monosodium glutamate,” which indicate that the product contains added salt.
Using Herbs, Spices and Other Flavorings
Herbs, spices and other flavorings are a great way to add flavor to your meals without adding extra sodium. Here are some benefits of salt-free flavoring:
- Herbs and spices are rich in antioxidants and other beneficial compounds.
- They can help enhance the flavor of your meals without adding extra calories or fat.
- They are easy to find in most grocery stores and come in a variety of flavors.
Here are some ideas for flavoring your food without added salt:
- Add fresh herbs like basil, oregano and parsley to salads, soups and sauces.
- Mix up a spice blend of paprika, garlic powder, onion powder, cumin and black pepper to sprinkle over roasted vegetables.
- Try using citrus juices, vinegars, mustards and flavored oils to dress salads and marinades.
Avoiding Canned Soups, Sauces and Convenience Meals
Canned soups, sauces and convenience meals often contain a lot of hidden sodium. Here are some benefits of making meals from scratch:
- You have control over the ingredients and can choose low-sodium alternatives.
- It’s often cheaper than buying pre-made meals.
- It’s a great way to get creative in the kitchen and experiment with new recipes.
Here are some tips for finding low-sodium alternatives:
- Look for recipes that call for fresh ingredients instead of canned or packaged items.
- Choose low-sodium broth and stock for soups and sauces.
- Look for low-sodium versions of your favorite convenience foods, such as canned soups and frozen meals.
Conclusion
Eating less sodium is an important part of maintaining a healthy diet. By cooking your own meals, reading food labels, using herbs and spices for flavor and avoiding canned soups, sauces and convenience meals, you can reduce your sodium intake and improve your overall health. For more information about eating less sodium, check out the resources below.
Resources for Further Reading
- American Heart Association: How to Lower the Sodium in Your Diet
- CDC: Sodium and Salt
- Harvard T.H.
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