How much salt you eat on a daily basis is one of critical elements when trying to lower your blood pressure. Here are some basics.
- Treat sodium consumption seriously.
Understand the importance of lowering your daily salt intake.
- Tell your family and friends that low sodium intake is important for you.
You may find strong allies who will be very helpful.
- Check food labels routinely.
Pay special attention to differences in sodium levels for similar products and styles. Low-fat and no-fat varieties frequently contain more sodium.
- Commit to cooking at home more often.
When you do, be conscious about using salt and products containing sodium.
- Whenever possible, drain and rinse.
In canned products a great deal of the sodium is contained in broth, juice etc.
- Eat more fruit.
All fruit is low in sodium. Check labels on canned fruit. Rinse if needed.
- Eat more fresh and frozen vegetables.
Check labels on canned vegetables. Rinse if needed.
- Use lower sodium versions of condiments.
Condiments are designed to have a strong taste. Salt is often one of their primary ingredients.
- Decrease the salt in your recipes.
Do it gradually. Sometimes you won’t notice a difference.
- Use more herbs and spices.
There are so many varieties of herbs in spices that you are guaranteed to find something you like.
- When you eat out, ask your waiter about low-sodium meals on the menu.
Be especially wary of restaurant sauces, gravy and salad dressings.
- Try no sodium and low sodium salt replacements.
Some of these products have an acquired taste.
- Make your own salad dressing.
You will have a healthier product with fewer ingredients that you can control.
- Make your own sauces and gravy.
Preparing sauces and gravy often requires extra time. Try to develop recipeshat can become a source of pride for you.
- Make your own soups.
Be careful using store-bought broths and stock. Check the labels. Try to develop a recipe that you will be able to share with pride and satisfaction of helping others.