7 Ways to Follow a Low-Sodium Diet

However, there are still ways to enjoy food without putting a strain on health.

1. Stick with it 

Dietary guidelines recommend consuming no more than 2,300 mg of sodium a day, which equates to about a teaspoon of salt.

“That may seem like a lot until you see how much is spread through your day,” said Lendway.

On the bright side, research has shown that our taste or preference for salt can decrease by gradually reducing the amount we consume. 

“It’s frustrating for people, and salt can impact their health so drastically,” said Lendway. “I like to tell people that it gets better. It’s hard, but stick with it.”

2. Avoid processed foods

Foods that are processed include cooked, canned, frozen, or packaged goods that are preserved or prepared in a way that changes their nutritional composition. Over 40 percent of the sodium we eat comes from just 10 types of food, including breads, rolls and pizza, which top the list of the greatest sources of sodium consumed by Americans.

To avoid processed foods, look for alternatives that have less than 5 percent of the daily value of sodium per serving. Think fresh fruits and vegetables or other products that are labeled “no salt added” or “no sodium.” If you choose to buy packaged or prepared foods, choose those labeled “low” or “reduced sodium.” Prepared meals should have no more than 600 mg of sodium per meal, the CDC recommends.

3. Try other ways to “salt” your food

In addition to low-sodium or "lite" salts, which are blends of salt and potassium chloride, there are other ways to enhance a dish’s flavor  Experiment with using garlic, citrus juice, salt-free seasonings or other spices.

Meanwhile, avoid sauces, mixes and instant products like flavored rice that can be loaded with added sodium. Opt for the most basic or least processed forms of rice, beans and other dry goods and season them yourself.

For example, when preparing a tabbouleh salad, Lendway used orange juice instead of lemon juice and added some dried fruit to avoid relying on salt.

“I was absolutely amazed. It did not need any salt at all,” he said. “So, focusing a little more on a sweet-sour or a sweet-tangy sauce, and less on the salt is another strategy. You’re balancing sweet, tangy, sour flavors.”

4. Seek out no- to low-sodium recipes

Utilize the internet and specialty cookbooks to find low-sodium recipes. The AHA has a low-salt cookbook with some free recipes online.

Courtesy cdc.gov

5. Swap your salty staples with healthier options

If you don’t like low-sodium products, try swapping them with a similar product.

“If you’ve ever had low-sodium tomato juice, it's horrible. If you take a product and modify it, just by virtue, that product is going to be second-best. It never tastes as good,” said Lendway. “Why don’t you switch to something like orange juice, which doesn’t normally have sodium?”

6. Ask to hold the salt when eating out

About one-third of our food calories come from outside the home, according to the Food and Drug Administration. Depending on the level of scratch cooking a restaurant offers, you can ask which menu items are already salted and request if items like fries or vegetables can be plated without added salt.

7. Increase potassium in your diet

If you have high blood pressure, eating more potassium can help lower it to a healthy level. Good sources of potassium include bananas, oranges, melons, cooked spinach, broccoli, potatoes and sweet potatoes. Find a full list of potassium-dense foods here.