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How to Reduce Sodium in Your Diet

By Sara Butler

When you're trying to be healthy you may spend a lot of time concentrating on your sugar or fat intake, but one thing everyone should keep an eye on is how much salt they eat. Salt is a very common additive in many foods. Most people should have between 1,500 and 2,300 milligrams per day but actually, end up having about 3,400 -- and that's not good! Here are some easy ways you can cut down on your daily salt intake without sacrificing flavor.

Cook at Home

One way to help control salt intake in your day is to make the food you eat at home. Restaurants are notorious for adding copious amounts of salt to their dishes. You can also find it liberally added to a lot of prepackaged convenience foods you buy at the store. One sure way to eat less salt is to cook your own food so you can control how much salt goes into it. Cooking from scratch is a great way to lower sodium intake in the foods you prepare and eat. If you can use whole foods in your diet, then the better you'll be for it. Healthier too!

Find Other Flavors

When you cook you don't have to add salt in order to add flavor. In fact, you should take this opportunity to experiment with dried herbs and spices such as garlic, chili powder, turmeric, oregano, basil, parsley, or cumin. All of these spices have benefits to your health and manage to enhance the flavor without adding any salt. You can also find reduced sodium or salt-free spice blends at the store to try out.

Drain Canned Goods

Cooking at home with canned vegetables or beans is a good thing, but make sure you take the time to rinse. Many canned goods have a lot of added salt, but taking a minute to drain and rinse them with water can reduce the sodium in them by about 40 percent.

Swear Off Cold Cuts

One source of sodium that many people don't realize is deli meats -- cheeses, too. They sneak in a lot of sodium. When it's possible, buy a lower sodium option or find a replacement for your favorite cold cuts for sandwiches and salads.

Salt is tricky. It's something your body needs but it's also something that if eaten in excess can be very damaging to your health. Make sure to keep tabs on how much sodium you eat and take steps to reduce it in your diet.

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

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