food-nutrition Articles


Tips To Cut Down Salt And Sodium

... NHLBI:

1 Be A Smart Shopper

  • Buy fresh, frozen, or no-salt-added canned vegetables.
  • Choose food packed in water instead of broth or salt.
  • Buy fresh garlic or garlic powder instead of garlic salt.
  • Choose foods labeled “low sodium,” “sodium free,” or “no-salt-added.”
  • Eat fresh vegetables and fruit instead of salty snacks.

2 Modify How You Cook Slowly

  • Cut back on the amount of salt added when cooking until you don’t use any.
  • Do not add salt to the water when cooking beans, rice, pasta, and vegetables.
  • Cut back on meats high in sodium, such as bologna, ham, hot dogs, and sausage.
  • Rinse all canned products to reduce the amount of sodium.
  • Use reduced-sodium bouillon, and soy sauce. If you use these condiments, do not add salt to your food. 

3 Make Healthy Choices

Fill the salt shaker with a mixture of herbs and spices.

Use it instead of salt to flavor foods.

For example, try this recipe:

• 2 tablespoons black pepper

• 1 tablespoon cayenne pepper

• 1 tablespoon paprika

• 1 tablespoon onion powder

• 1 tablespoon garlic powder

• 1 bay leaf, ground

  • Slowly cut back on the amount of salt added to foods at the table.
  • When eating out, ask that salt not be added to your food, even with french fries.
  • Taste your food before you add seasoning.