3. Try other ways to “salt” your food
In addition to low sodium or “light” salts, which are mixtures of salt and potassium chloride, there are other ways to enhance the flavor of a dish. Try using garlic, citrus juice, salt-free seasonings, or other spices.
Meanwhile, avoid sauces, mixes, and instant products like flavored rice that can be loaded with added sodium. Opt for the most basic or less processed forms of rice, beans, and other dry goods and season them yourself.
Top 10 Sources of Sodium
- Bread and rolls
- Charcuterie and charcuterie
- Burritos and tacos
- Salty snacks like chips, popcorn, pretzels
- Eggs and omelettes
For example, when making a tabbouleh salad, Lendway used orange juice instead of lemon juice and added dried fruit to avoid reliance on salt.
“I was absolutely amazed. It didn’t need any salt at all,” he said. over salt is another strategy.You balance sweet, tart, and sour flavors.
4. Look for sodium-free or low-sodium recipes
Use the Internet and specialty cookbooks to find low-sodium recipes. The AHA has a low-salt cookbook with free recipes online.
5. Swap your salty staples for healthier options
If you don’t like low sodium products, try swapping them out with a similar product.
“If you’ve ever had low sodium tomato juice, that’s horrible. If you take a product and change it, just under it, that product will be second best. It’s never been better good,” Lendway said. “Why not switch to something like orange juice, which normally doesn’t contain sodium?
6. Ask to hold the salt at the restaurant
According to the Food and Drug Administration, about one-third of our food calories come from outside the home. Depending on the level of scratch cuisine offered by a restaurant, you may ask which menu items are already salted and ask if items like fries or vegetables can be served without added salt.
7. Increase potassium in your diet
If you have high blood pressure, eating more potassium can help lower it to a healthy level. Bananas, oranges, melons, cooked spinach, broccoli, potatoes and sweet potatoes are good sources of potassium. Find a comprehensive list of potassium-rich foods here.
Aaron Kassraie writes about issues important to military veterans and their families for AARP. He is also a general assignment reporter. Kassraie previously covered US foreign policy as a correspondent for the Kuwait News Agency’s Washington bureau and worked in news gathering for USA today and Al Jazeera English.