How to Reduce Your Sodium Intake

Health experts recommend an intake of about 1,500 mg of sodium every day to help maintain water and mineral balances as well as blood volume. However, too much sodium can increase one’s blood pressure, which is why experts set a limit of up to 2,300 mg of daily sodium intake. That’s about a teaspoon of salt.

However, bear in mind that salt and sodium are not one and the same. Although table salt is made from sodium, there are many "hidden" sodium found in processed foods and other food products that adults consume. Lowering your sodium consumption can lower your blood pressure and ultimate give you a healthy body. Here are some ways to cut your sodium intake.

Choose better alternatives

Opt for low-, no-, or reduced-sodium varieties of your favorite soups, frozen meals, canned foods, and other processed foods. You may realize that there are a lot of products that offer low-salt versions, from popcorn, canned meat loaf, to even butter.

Go for the freshest foods available

Instead of purchasing canned, smoked, or processed types of meat like corned beef or luncheon meat, use fresh poultry, fish, or lean meat in your cooking. Remember that processed foods can have a fairly high concentration of sodium in their products.

Limit cured and pickled foods

Steer away from bacon, ham, pickles, olives, and sauerkraut, as much as possible. These food products contain high amounts of sodium, especially preservatives that give off its smoky flavor.

Season smartly

Try to stay away from condiments that have high salt content like mustard, horseradish, catsup, soy sauce, teriyaki, sauce, and barbecue sauce. You also need to season your food with low-salt spices like herbs, lemon, lime, vinegar, and other salt-free seasoning blends sitting on the cupboards. If a recipe calls for salt, however, cut the amount needed in half and try tasting the dish before adding more salt.

Wash the salt off

If cannot afford sodium-free vegetables, rinse the can’s contents in a colander with water before cooking.


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