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How to Reduce Sodium in Your Diet

By Sara Butler

Sure, those salty potato chips taste pretty good right now, but that handful of tasty chips does not come without health consequences. Excess sodium in a person’s diet can cause several serious health problems such as high blood pressure. The good news is that reducing sodium intake throughout the day is not as difficult as you might think it is! Here are a few tricks to help you keep your sodium levels sane throughout a normal day.

Are You Eating Too Much Salt?

So, how do you know if you’re getting too much salt for you own good? Here are a few of the more subtle signs beyond added water weight:

  • You have brain fog – Too much salt can impact your brain function. Studies have found that adults with high-sodium diets experience more cognitive decline than those with less salty tastes.
  • You’re thirsty a lot – Foods high in sodium will make you thirsty! This is because sodium messes with the fluid balance in your body. So, make sure to drink plenty of water every day.
  • You use table salt – If you use a salt shaker at every meal, then it’s likely you’re getting too much salt. Salt shakers make it hard to control the amount of salt going on your food, and it can add up quickly. Try not to use your salt shaker, especially if you eat a lot of processed foods.

Add Some Spice

A great replacement for salt when cooking is spices and herbs! Black pepper, crushed red pepper, salt-free herb and spice blends, oregano and many other things can add a kick to your dish without added salt. Plus, they are free from calories, so they’re a great way to add flavor to foods without adding more fat and calories.

Add Some Acid

Acidic ingredients will add flavor to a meal just like salt does, but obviously without the added sodium. Use red wine or balsamic vinegar on your salads and pasta, or squeeze some lemon or lime on your grilled meat for some extra oomph.

Add Some Seaweed

Yes, you read that right – seaweed! It’s not just for sushi anymore. Crushed or ground seaweed can add a unique flavor to savory snacks in place of salt. Plus, it’s a lot better for you than salt, so it adds flavor and nutrition!

Use Different Meal Prep Methods

It’s not just about the ingredients you add because the way you cook can add more flavor, too. Instead of steaming your vegetables, try to grill, roast, or slow-cook them to layer flavors and transform texture. You may be surprised how much this changes the food you’re eating!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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