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Best TIPS for a LOW SODIUM DIET

Low sodium lifestyle -

Learn more about the Heart-Check Food Certification Program. Ask about the sodium content of menu items. Chain restaurants with 20 or more locations must provide nutrition information, including sodium content, to customers upon request.

Over time, your taste buds can adjust to less salt. Studies show that when people follow a lower-sodium diet, they start to prefer it, and that the foods they once enjoyed taste too salty.

Try it and see for yourself! There are several salt substitutes on the market that replace some or all of the sodium with potassium. Potassium salt tastes similar to sodium chloride, except when heated it can have a bitter aftertaste. Talk with your health care professional about whether a salt substitute is right for you.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Sodium How to Reduce Sodium in Your Diet.

Most people should cut back on sodium to improve their health. When shopping for food: Choose packaged and prepared foods carefully.

Compare labels and choose the product with the lowest amount of sodium per serving you can find. Different brands of the same food can have lower or higher sodium levels. Compare this with the same serving of prepared rotisserie chicken pre-seasoned with sodium, which can have mg of sodium a serving!

Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be loaded with sodium.

Look for reduced-sodium or lower-sodium versions. The Heart-Check mark designates foods that can be part of an overall healthy dietary pattern. When preparing food: Use flavorful ingredients. Onions, garlic, herbs, spices, citrus juices and vinegars can add flavor in place of some, or all, of the salt.

Our recipes and tips can help! Drain and rinse canned beans and vegetables. Combine lower-sodium versions of food with regular versions.

This works especially well for broths, soups and tomato-based pasta sauces. Cook pasta, rice and hot cereal without salt. Grill, braise, roast, sear or sauté. Protein plays many important roles in the body and, thankfully, many protein sources are naturally sodium-free.

Smoked, cured and preserved meats are typically riddled with salt or sodium-packed ingredients. However, fresh cuts of beef, chicken, eggs, fish and other proteins are OK when following a low-sodium diet. Some protein sources to enjoy when you are limiting your sodium include:. Many dairy foods are chock-full of magnesium, potassium and calcium, nutrients that support healthy blood pressure.

But certain dairy foods, such as many cheeses, can be loaded with sodium, too. Thankfully, there are some delicious dairy foods that are low in sodium and jam-packed with nutrients, including:. Healthy fats are an important part of a healthy diet.

Certain options can also be loaded with antioxidants and key vitamins, such as vitamin E. Some healthy fat sources that are perfectly acceptable on a low-sodium diet include:.

Finding low-sodium foods that fit into a low-sodium diet is not an impossible task. From fresh fruit to baked chicken breast seasoned with fresh herbs, there are plenty of delicious foods that people on a low-sodium diet can enjoy. However, if you're following a low-sodium diet, some foods should be on your "once-in-a-while-foods" list, as they are notoriously high in sodium.

In the United States, most sodium in the diet comes from packaged and restaurant foods. Eating more meals at home and sticking to fresher food options can be a great start when you are embarking on your low-sodium journey.

When it comes to specific foods, some items that are generally high in sodium and thus best to limit when you're following a low-sodium diet, include:.

Following a low-sodium diet doesn't mean you have to live off of dry greens and plain chicken breast. Keeping foods like fresh fruit, unsalted nuts, yogurt and pasta on hand can help you live a lower-sodium lifestyle while continuing to enjoy your favorite foods.

Adding herbs and spices like garlic, turmeric or freshly cracked pepper can satisfy your taste buds without even a grain of salt. You will feel satisfied and nourished while keeping your sodium intake under control at the same time. Use limited data to select advertising. Create profiles for personalised advertising.

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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Low-Sodium Diet Center. By Lauren is an award-winning registered dietitian, author of three books and all-around lover of good food.

Lauren Manaker M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. Reviewed by Dietitian Emily Lachtrupp, M. Was this page helpful?

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