Although approximately 11 percent of the sodium consumed by people comes from adding it during cooking or at the table, a majority of sodium consumed is already in the foods eaten. According to the Mayo Clinic, “77 percent comes from eating prepared or processed foods that contain the mineral.” Cutting down on added salt may not be enough. Therefore, foods should be carefully chosen.
High Sodium Foods
The salt in ham and other cured meats, such as sausages, bacon, deli meats, sardines, and canned beans can push sodium consumption way above the daily recommended level of 1 to 3 grams (about 1 ½ teaspoons), so avoid the deli counter and canned meats. Make sandwiches instead from cold home-cooked meats and poultry or use canned salt-free tuna cooked in water. Use dry peas and beans.
Avoid canned or dehydrated soups, almost all of which are very high in sodium. Instead, make chicken or beef stock and freeze it for use in soups. A few cups boiled down to a glaze make handy bouillon cubes when frozen in an ice cube tray. Or use a low-sodium chicken or beef stock available in grocery stores.
Regular canned vegetables and vegetable juices, pasta and tomato sauces, pickled vegetables, and packaged mixes all have a high salt content. Instead choose fresh or frozen vegetables without sauces, low sodium canned vegetables, and fresh potatoes. Instant mashed potatoes or frozen French fries are also low in salt. Fresh fruit is an excellent choice and most frozen or canned fruit is also a good alternative.
Salt Substitutes
There are many salt substitutes on the market today, as well as no sodium herb blends. Those may be satisfactory for an individual. Or try substituting lemon juice, vinegar. wine, aromatic bitters, herbs and spices for a salt (dill weed, especially has a “salty” flavor). Experiment with herbal blends in the kitchen as well as at the table. Throw out saltshakers and use pepper mills to grind whole mustard seeds or black peppercorns over soups and salads.
If no commercially available salt substitutes are satisfactory, try this blend of herbs:
Salt Substitute
Ingredients:
- 1 teaspoon garlic powder
- 1 teaspoon dried basil
- 1 teaspoon oregano
- 1 teaspoon powdered lemon rind.
Directions:
- Use a mortar and pestle to grind ingredients together.
- Transfer to a saltshaker.
- Add a few grains of rice to keep the mixture dry.
For a spicier blend, use teaspoon each ground cloves, black pepper, and crushed coriander seed, plus 2 teaspoons paprika and 1 tablespoon rosemary.
Maintaining a low sodium diet may seem difficult at first, but soon it will become second nature. A low sodium diet can lower blood pressure for a healthier heart and a better life. Be sure to check with a doctor before beginning any diet or exercise regimen.
Christopher T. Reilly - Hello. I have been a professional writer for 25 years with experience that encompasses articles, essays, websites, Internet content, stage ...
Join the Conversation