How to Lower Your Salt Intake

Salt is good for the body in moderation, but when it is consumed in excess amounts it can cause serious side effects. Thus it is a good idea to lower your salt intake in order to remain healthy. Here are some practical ways to help you to do so.

Avoid Processed Foods

Processed foods are often high in salt, as it helps to add flavor, as well as to preserve the foods. These foods include cold cut meats, sausages, cheese, salted butter, cereals, canned foods, dressings, sauces and condiments, as well as chips and pretzels. Basically anything that comes in a box, can, or any type of package contains added salt. By avoiding or at least reducing those foods in your diet, you will be able to lower your intake of salt dramatically.

Read the Labels

When purchasing processed foods, always read the labels so that you can choose the product that has the lowest amount of salt.

Rinse the Foods

Canned foods such as vegetables and fruits can be rinsed under clean water to remove excess amounts of salt.

Avoid Fast Foods

Fast foods are no better than processed foods, as they also are highly processed and thus contain high amounts of salt as well. This includes sandwiches, burgers, fries, wings, pizzas, garlic breads and bread sticks.

Cook From Scratch

So if you are going to avoid all the above foods, you will basically have to cook from scratch. You can use fresh herbs and spices such as garlic, ginger, chives, cilantro, rosemary, oregano, dill, basil and parsley to help you to season your foods naturally. And when you do use salt, use unrefined sea salt as it contains less sodium and no harmful ingredients.

Use Less Salt

Also when cooking, practice using less salt in your recipes. Use sea salt, and add the salt in towards the end of the cooking process to help preserve the saltiness.

Hide the Shaker

Remove the salt shaker from the table and hide it away in the cupboards somewhere. That way when you are eating, and you want to add more salt to your food, you will have to get up and dig out your salt shaker first. As a result you may just settle for your foods the way they are.

Avoid Salted Nuts

Nuts are good for you, but they are often loaded with added salts to help bring out a richer flavor. Therefore opt for nuts and seeds that are unsalted, or wipe the salt off before eating them.

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