Even if you’re mindful about not adding salt at the table, you might be consuming more sodium than you realize. A significant portion of our daily sodium intake, over 70%, comes from processed, packaged, and restaurant foods. This widespread use of salt in food manufacturing and preparation makes it challenging to control our sodium consumption and can negatively impact our health. For most individuals, reducing sodium intake is a crucial step towards improving overall well-being and preventing various health issues.
Smart Shopping Strategies to Lower Salt Intake
Navigating the grocery store can be a key step in learning how to reduce salt in your food. By making informed choices while shopping, you can significantly decrease the amount of sodium that ends up on your plate.
Carefully Select Packaged and Prepared Foods
When choosing packaged and prepared foods, become a label reader. Always compare nutrition labels and prioritize products with the lowest sodium content per serving. You’ll be surprised to find considerable differences in sodium levels between various brands of the same food item. Taking a few moments to compare labels can make a big difference in your overall sodium intake.
Opt for Fresh or Frozen Poultry Wisely
When purchasing poultry, be cautious of added sodium. Choose fresh or frozen poultry that is not injected with a sodium solution. Carefully examine the fine print on packaging for terms like “broth,” “saline,” or “sodium solution,” which indicate added sodium. Unseasoned fresh meats typically contain around 100 milligrams of sodium or less per 4-ounce serving. Contrast this with pre-seasoned rotisserie chicken, which can contain as much as 400 mg of sodium per serving! Choosing plain poultry and seasoning it yourself is a simple yet effective method for how to reduce salt in your food.
Be Mindful of Condiments and Sauces
Condiments and sauces are often hidden sources of high sodium. Items like soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives, and relish can be surprisingly high in sodium. Explore reduced-sodium or lower-sodium versions of your favorite condiments to enjoy flavor without excessive salt.
Choose Canned and Frozen Vegetables Intelligently
For canned vegetables, consistently choose varieties labeled “no salt added.” Similarly, opt for frozen vegetables that are free from salty sauces or seasonings. When you incorporate these unsalted canned and frozen vegetables into dishes like casseroles, soups, or mixed meals, you likely won’t miss the added salt, as the other ingredients will contribute flavor.
Look for Heart-Healthy Certifications
Seek out foods that carry the American Heart Association’s Heart-Check mark. This mark indicates that the food aligns with the AHA’s criteria for a heart-healthy dietary pattern. While it doesn’t guarantee a “low sodium” product, it does signify that the food meets specific sodium guidelines to earn the Heart-Check mark, making it a helpful guide when you’re learning how to reduce salt in your food and make healthier choices.
Cooking Techniques to Reduce Salt at Home
Learning How To Reduce Salt In The Food you prepare at home is a powerful way to control your sodium intake and enhance the natural flavors of your meals.
Enhance Flavor with Herbs, Spices, and Aromatics
Instead of relying on salt for flavor, experiment with a variety of flavorful ingredients. Onions, garlic, herbs, spices, citrus juices like lemon and lime, and vinegars can all add depth and complexity to your dishes, reducing or even eliminating the need for added salt. Explore online recipe resources for inspiration on low-sodium cooking and flavorful alternatives to salt.
Rinse Canned Beans and Vegetables
Before using canned beans and vegetables, drain and rinse them thoroughly under running water. This simple step can reduce the sodium content by up to 40%, making a significant difference without impacting taste or texture.
Gradually Transition to Lower-Sodium Options
If you find it challenging to switch to lower-sodium foods immediately, try a gradual approach. Begin by combining lower-sodium versions of foods with regular versions in equal parts. This allows your taste buds to adjust slowly to less salt. You’ll likely notice little difference in taste while significantly reducing your sodium intake. This technique works particularly well for broths, soups, and tomato-based pasta sauces.
Cook Grains Without Added Salt
When cooking pasta, rice, and hot cereal, omit the salt. These grains readily absorb flavors from sauces and other ingredients, so you won’t miss the salt during the cooking process. This is a simple and effective way to reduce sodium without sacrificing taste.
Embrace Flavorful Cooking Methods
Utilize cooking methods that enhance natural flavors and reduce the need for added salt. Grilling, braising, roasting, searing, and sautéing can bring out the inherent flavors of meats and vegetables, creating delicious and satisfying meals with less salt.
Incorporate Potassium-Rich Foods
Regularly include high-potassium foods in your diet. Foods rich in potassium, such as sweet potatoes, potatoes, leafy greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas, and cantaloupe, help counter the effects of sodium and may contribute to lower blood pressure. Increasing potassium intake is a beneficial dietary strategy when learning how to reduce salt in your food and improve your overall health.
Making Low-Sodium Choices When Eating Out
Dining out doesn’t have to derail your efforts to reduce salt intake. By being proactive and communicating your preferences, you can enjoy restaurant meals while still managing your sodium consumption.
Communicate Your Preferences Clearly
Don’t hesitate to communicate your needs to restaurant staff. Request that your dishes be prepared without added salt. Ask for sauces, dressings, and gravies to be served on the side so you can control the amount you use. Most restaurants are accustomed to accommodating dietary requests and are willing to adjust preparations to meet your needs.
Taste Before Salting
Before automatically reaching for the salt shaker, taste your food. If you feel it needs more flavor, try adding freshly ground black pepper or a squeeze of fresh lemon or lime. These flavor enhancers can often provide the boost you’re looking for without adding sodium. Lemon and pepper are particularly excellent on fish, chicken, and vegetables.
Be Aware of High-Sodium Food Descriptors
Learn to recognize food terms that often indicate high sodium content. Words like pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso, or teriyaki sauce suggest dishes that are likely high in sodium. Conversely, foods described as steamed, baked, grilled, poached, or roasted may have lower sodium levels, making them better choices when eating out.
Practice Portion Control
Controlling portion sizes is another effective strategy for managing sodium intake when dining out. Smaller portions naturally contain less sodium. Inquire about smaller portion options, consider sharing a meal with a friend, or ask for a to-go box when you order and pack away half of your meal to enjoy later.
Inquire About Sodium Content
Don’t be afraid to ask about the sodium content of menu items. Chain restaurants with 20 or more locations are typically required to provide nutrition information, including sodium content, to customers upon request. This information can empower you to make informed choices and select lower-sodium options when dining out.
Dispelling the Myth: Low Salt Doesn’t Mean Bland
Many people worry that reducing salt will make their food taste bland and unappetizing. However, this is often not the case. When you decrease the amount of salt you use, you actually begin to appreciate the natural flavors of food more fully. Especially when you employ flavorful cooking techniques and incorporate herbs, spices, and aromatics, you’ll find that low-sodium meals can be incredibly delicious and satisfying.
Over time, your taste buds adapt to lower sodium levels. Studies have shown that individuals who follow a lower-sodium diet develop a preference for it and may even find foods they previously enjoyed to taste too salty. Give it a try and experience the difference for yourself!
Salt Substitutes: A Potential Option
For those seeking alternatives to traditional salt, salt substitutes are available. Many salt substitutes replace some or all of the sodium with potassium. Potassium salt has a taste profile similar to sodium chloride, although it can sometimes have a slightly bitter aftertaste when heated. While potassium salt can be a viable option for many, it’s important to note that certain medical conditions, such as kidney disease, and some medications can affect potassium levels in the body. Consult with your healthcare professional to determine if a salt substitute is appropriate for you and your individual health needs.
