Salt is a necessary component of our diets, but in excess, it can lead to a variety of health problems including high blood pressure, heart disease, and stroke. Here are 5 tips for reducing salt intake:.
1. Read Labels
One of the easiest ways to reduce salt intake is by reading the labels on food products. Many packaged foods have high sodium content, so it’s important to look at the sodium content per serving.
Aim for products that have less than 140 milligrams of sodium per serving, or less than 400 milligrams per serving for meals.
2. Cook at Home
Cooking at home allows for better control of salt intake. When using salt in recipes, try using less than the recipe calls for, or substitute a portion of the salt with herbs and spices.
Experimenting with new spice blends can add flavor without adding salt.
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3. Use Fresh Ingredients
Fresh fruits, vegetables, and proteins have less salt than packaged and processed foods. Incorporating more fresh ingredients into a diet can help reduce salt intake overall.
4. Be Mindful when Eating Out
Eating out can be challenging when it comes to salt intake, as many restaurant meals are high in sodium.
When eating out, ask for sauces and dressings on the side, choose menu items that are grilled or baked instead of fried, and avoid adding extra salt at the table.
5. Rethink your Snacks
Many snack foods such as chips and crackers are high in sodium. Instead, opt for fresh fruit, vegetables, and unsalted nuts.
If cravings for salty snacks persist, try air-popped popcorn seasoned with herbs and spices instead of traditional microwaveable popcorn.
