How To Lower Your Sodium Intake   

How To Lower Your Sodium Intake

Excessive salt intake causes hypertension, which can lead to a heart attack or stroke. The American Heart Association recommends this checklist to help you go easy on the salt.
  1. Don't use salt during cooking. Try salt-free seasoning substitutes.

  2. Don't put salt on food before you taste it.

  3. Substitute herbs and spices as food flavoring.

  4. Eat less salted potato and corn chips, lunchmeat and hot dogs, ham hocks, dill pickles and many canned foods. All of these have a lot of salt.

  5. Eat more fresh fruits and vegetables and less canned or frozen ones.

  6. Use fresh fruit and raw vegetables as snacks Instead of chips or salted nuts.

  7. Look at food labels-many canned and frozen foods say "low salt” or "low sodium."

  8. Select unsalted nuts or seeds, dried beans, peas and lentils.

  9. Avoid adding salt and canned vegetables to homemade dishes.

  10. Select unsalted, fat-free broths, bouillons or soups.

  11. Select fat-free (skim) milk or low-fat milk, low-sodium, low-fat cheeses, as well as low-fat yogurt.

  12. When dining out, be specific about what you want and how you want it prepared. Request your dish to be prepared without salt.

  13. Learn to use spices and herbs to enhance the taste of your food.


    Happy reading,

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