Best Ways for Lowering Sodium Intake


Less is unquestionably better when it comes to dietary salt. High-salt diets cause blood pressure to increase. Because of food processing, the bulk of the sodium in our diets comes from packaged and restaurant meals. A low-sodium diet may lower blood pressure, reduce your risk of stomach cancer, and enhance food quality.

Best Ways for Lowering Sodium Intake

Read the labels on food products

Read the nutrition labels on the food items you buy at the grocery store and compare them to the labels of related items. Select the ones with the lowest salt content. Ensure to compare the number of servings per container to the salt content per serving as well.

Invest in fresh, lean meat

When feasible, choose fresh, lean foods like poultry and fish over processed meat like cured, salted, and smoked meats. Additionally, determine if saline or salt solution has been added by looking at the ingredients list; if so, look for a different brand.

Purchase unseasoned or sauce-free fresh, frozen, or canned veggies

The safest and lowest sodium selection is always fresh or frozen vegetables without any sauces or spices. When purchasing frozen sauce-containing items and canned veggies, seek labels that state “no salt added.”

Consider fast food and takeaways for special occasions only

You have more control over the salt content of your meals when you make them yourself at home. Make cooking your own meals at home a regular practice rather than ordering takeaway or grabbing fast food.

Make juicy items

Want to give your meals an enormous flavor boost? Grate the peel of several fresh lemons, limes, or oranges to make zest. Citrus juices are a fantastic way to make veggies, fish, & many more.

Observe carefully

You do not need to follow a diet low in salt. Going slowly is the greatest strategy for cutting your salt intake and establishing better habits. Unbelievably, if you introduce less sodium meals gradually, your taste buds will adjust.

Do not move the salt shaker during a meal. Instead, use a smaller amount than usual. Once you stop adding so much salt to the meal, you will eventually enjoy its natural flavor.

Be comfortable with sauces

The salt concentration of ketchup, soy sauce, and salad dressings is surprisingly high. You may buy low-sodium alternatives or make your own.

In restaurants, ask for the nutritional information

To choose a dish with less salt while eating out, ask for the nutrition facts before you order or look them up online before you go.

Pick products with the labels “low sodium,” “reduced sodium,” or “no salt added.”

Make sure you read the nutrition label and seek goods that are particularly labeled “low sodium,” “reduced sodium,” or “no salt added”. These will have a great impact on lowering your sodium consumption. Processed and packaged foods are among the worst for having a lot of added sodium.

The Bottom Line

Low-sodium diets may improve overall food quality, chronic kidney illness, and high blood pressure. They could also lower the risk of stomach cancer. However, too little salt may have harmful consequences on health. And most individuals do not need to follow this kind of diet. If you follow a low-sodium diet, choose fresh foods over salty ones. Another excellent strategy to manage your salt intake and adhere to your doctor’s advice is to cook more meals at home.