Cornerstone Family Practice

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Tips for Surrendering the Salt!

Your taste for salt is acquired, so you can learn to enjoy less; decrease your use of salt gradually and your taste buds will adjust. After a few weeks of cutting back on salt, you probably won't miss it and some foods may even taste too salty. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

Here are ways you can cut back on sodium in your diet:

Eat more fresh foods and fewer processed foods
Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are luncheon meat, bacon, hot dogs, sausage and ham. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher.

Opt for low-sodium products
If you do buy processed foods, choose those that are labeled "low-sodium."

Remove salt from recipes whenever possible
You can leave out the salt in many recipes, including casseroles, stews and other main dishes. Baked goods are generally an exception since leaving out the salt could affect the quality and taste. Use cookbooks that focus on lowering risks of high blood pressure and heart disease to help guide you to sparing the salt without spoiling taste or quality.

Limit use of sodium-laden condiments
Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.

Use herbs, spices and other flavorings to enhance foods
Use fresh or dried herbs, spices, zest from citrus fruit and fruit juices to jazz up your meals. And remember that sea salt has about the same amount of sodium as table salt.

Use salt substitutes wisely
Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute — and get too much sodium. Also, many salt substitutes contain potassium chloride. Although potassium can lessen some of the problems of excess sodium, too much potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

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