The American Heart Association recommends a daily intake of less than 1500 mg of sodium. Those with chronic kidney disease are also advised to limit salt. When many Americans eat twice that much sodium in an average day, how can this be reduced?
The first habit to break is excessive use of packaged and fast foods. One serving of some of these items can easily contain a full day’s quota of salt. A cup of canned soup, for example, may contain anywhere from 600 to 1300 mg.
Preparing food at home from scratch allows better control of what goes in it. Salt can be omitted from any recipe except one that contains yeast.
Most fresh fruits and vegetables contain very little sodium and can be eaten freely. Some canned vegetables come in a reduced or sodium-free form. Draining and rinsing them further reduces the salt.
Stepping up the use of herbs and spices will produce flavor without salt. So will vinegars and lemon juice. Avoid the salt shaker at the table.
In restaurants, choose broiled or roasted meats and side dishes without sauces or gravy. Ask if food can be prepared without salt. If the restaurant wants your business, they will try to accommodate your needs.