If you have a condition like diabetes or heart disease, your healthcare provider has probably recommended that you lower your consumption of salt (sodium chloride). Salt is a mineral that enhances the flavor of food, but too much salt in your diet can cause high blood pressure, increasing your risk for heart disease or stroke.

Varying recommendations for limits on salt intake have been published by different agencies, so it is important to talk to your provider about the limit you should follow.

Skip the Processed Foods

Many processed foods available in grocery stores have high amounts of added sodium, which not only enhances flavor but also extends shelf life. When shopping, read food labels to see how much sodium is in one serving. To help visualize, here are a few measurements and their equivalents:

• 28 grams (g) = 1 ounce
• 1 gram = 1,000 milligrams (mg)
• 1 teaspoon = 2,300 mg of salt

Foods high in sodium include processed meats like bacon, sausage and cold cuts. Canned meats such as chicken or tuna, as well as canned vegetables and soups, have high amounts of salt. Even store-bought bread can be high in sodium.

This doesn’t mean you must stop using canned items. Look for no-sodium or lower sodium options and try them if they fall within your limits. Rinsing canned beans and vegetables can help reduce the amount of sodium. Frozen vegetables are also a cost-effective alternative to canned, with far less sodium.

Eat Fresh Food – Minus the Salt

Preparing meals from fresh, minimally processed food can help lower your salt consumption, especially if you use other seasonings to boost flavor. Spices and herbs (fresh or dried) can give your food incredible amounts of flavor.

Many world cuisines have their own standard flavor combinations, so there are many herb and spice blends to try – just check to make sure that salt is not one of the ingredients. Also consider using vinegars, citrus juice or citrus zest for an acidic bite. And for a bit of heat, try adding fresh or dried chili peppers.

To enhance the flavor of vegetables without using salt, try these flavorings:

• Tomatoes: basil, oregano, onion or garlic
• Green beans: Lemon juice, dill, oregano or tarragon
• Carrots: rosemary, sage, cinnamon or nutmeg

Try these flavorings on meat:

• Beef: marjoram, sage, thyme or nutmeg
• Chicken: rosemary, thyme or tarragon
• Fish: Dry mustard, paprika, lemon juice or curry powder
• Pork: Garlic, oregano, sage or pepper

Sources:
MedlinePlus.gov
The Staywell Company, LLC