Read Food Labels: Start checking labels on packaged and processed foods, which are common sources of hidden salts. Look for products labeled "low sodium," "reduced sodium," or "no salt added."
Cook at Home More Often: Preparing meals at home gives you control over how much salt is added. Use fresh ingredients and minimize the use of processed foods which often contain high levels of sodium.
Use Herbs and Spices: Enhance flavor without salt by using a variety of herbs and spices. Fresh or dried herbs like basil, parsley, thyme, and spices such as paprika, black pepper, and garlic powder can add a lot of flavor without the need for extra salt.
Choose Fresh or Frozen Vegetables: Opt for fresh or frozen vegetables rather than canned ones, which often contain added salt for preservation. If you do use canned vegetables, rinse them under water to wash away some of the sodium.
Limit Sauces and Condiments: Many sauces and condiments like soy sauce, salad dressings, ketchup, and mustards are high in sodium. Look for low-sodium versions or use smaller amounts, and consider making your own with less salt.
Be Cautious with ‘Salt-Free’ Seasonings: Some salt substitutes or "salt-free" seasonings may use potassium chloride, which can taste similar to sodium chloride but can be harmful in large amounts, especially for people with certain medical conditions. Always check with a healthcare provider before using salt substitutes.
Eat More Potassium-Rich Foods: Increasing your intake of potassium-rich foods, such as bananas, potatoes, spinach, and beans, can help counteract the effects of sodium and may help to lower blood pressure.
Gradually Reduce Salt in Your Diet: If you gradually reduce the salt in your diet, your taste buds can adjust over time, making it easier to enjoy foods with less salt. Start by reducing salt in recipes a little at a time until you can eliminate added salt altogether.