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Reducing your Salt Intake

So you’ve been told to limit your salt intake.  What to do? Well obviously, the first step is to stop adding salt at the table. Step two is to stop adding salt when cooking.  Make sure that your herbs and spices are just that, and not garlic salt or the many seasoning mixes that include salt.

But is that enough?

If the doctor has put strict limitations on your salt intake, it could also mean reading the food labels for sodium content.  You will soon see that prepackaged foods vary widely in sodium content, but most would quickly push the consumer over the American Heart Association recommendation of no more than 1500 mg per day for the average American. So if you have been told to restrict sodium intake, where do you turn?

Have you eliminated cured meats and smoked foods including hot dogs, cold cuts, and fish in oil or brine?  Have you eliminated fast foods?  What about soups and sauces, either canned or the dry packets of mix? Their sodium counts are often four digits.

If you are already doing all that, then become an “s” word sleuth, searching food labels for sodium hidden in additives such as MSG, disodium phosphate, baking powder, and numerous other forms of sodium that are present in many cereals, cake mixes, puddings, muffins, ice creams and yogurts. Become a sodium-free shopper. Find the product lines that carry sodium free products, using websites such as www.lowsaltfoods.com/food_center/lsfoods/.  For some products, you may have to give up organic in favor of sodium-free. Find the stores that carry sodium free products. Let them know you appreciate access to the foods you need.

Next, learn to prepare flavorful meals while maintaining low sodium content. Use fresh and dried herbs to season foods.  Get acquainted with websites such as www.lowsaltfoods.com, www.livestrong.com/low-sodium-diet/ and www.lowsaltcooking.com. Use the best fresh ingredients but be aware that even fresh ingredients vary in natural sodium content.

The most severely sodium-restricted diets will have to eliminate those meats and vegetables which are naturally higher in sodium.  For instance, dark meat poultry and fish is saltier that the lighter meat.  Dark leafy vegetables are higher in sodium than iceberg lettuce. Refer to a list such as this one: www.fatfreekitchen.com/nutrition/veg-fruit-sodium.html

Be aware that a minor amount of salt is often added to commercially frozen vegetables, especially lima beans. You will have to open the veggie freezer and make like an “s” word sleuth again as you select salt free frozen vegetables.  To maintain a very low sodium diet, there are benefits to freezing your own veggies, and making your own soups, sauces, and condiments.  There is even a way to make sodium-free sauerkraut. Ask me.  janenbussard47@gmail.com

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