5 Smart Ways to Cut Back on Salt

Amy Taylor October 13, 2014

Our body needs a little amount of salt for its sodium content. Despite its bad rap, sodium plays a crucial role in numerous bodily functions, from the cellular level to nervous system control. The problem is, the modern day diet seems to be incessantly high in salt. Too much sodium is linked to a wide variety of health problems, including high blood pressure and heart disease. Health experts recommend getting not greater than 1,500 milligrams (mg) of sodium a day. This is equivalent to less than a teaspoon. Unfortunately, most processed foods contain more than this amount.

Cutting back on salt is very much important whether you have heart problems or you are a healthy individual.

Take that salt from your table.

Hide it somewhere in the kitchen where you don’t usually see it. This way, you won’t be tempted to reach it whenever you dine in. Table salt is about 40% sodium. That means you could be getting too much of it even if you just sprinkle some amount.

Cut down slowly.

If you’re used to adding lots of salt in your meal, a good strategy is to cut down slowly. Train your taste buds. According to Harvard Health Publications, one study found that people enjoy lower-sodium foods almost as much as food with the common sodium overload.

Read the labels.

Processed foods are typically high in sodium so do watch out for them. Whenever you’re shopping for cereals, crackers, pasta sauces, canned goods, hotdogs, sausages, etc. – opt for low-salt options. Make sure you are reading the labels rights. Many food products are highly deceiving.

Reduce your intake of processed foods.

As much as possible, lessen your intake of processed foods and frozen meals. Reduce your frequency of eating out as fast food tends to contain excessive levels of salt. Some can top 5,000 to 6,000 mg of sodium per serving! When dining out, ask about salt added to food. Many chefs will skip or cut back on salt if you ask. If the restaurant gives nutrition facts for its dishes, check how much sodium is in a serving. There may be lower-sodium options on the menu.

Eat more whole foods.

Use fresh, rather than packaged, meats. Fresh fruits and vegetables are not only low in salt, they are also high in essential nutrients, vitamins and minerals that promote health and wellness, and reduce your risk of developing serious illness.