Diets high in sodium increase blood pressure levels. High blood pressure damages the kidneys over time and is a leading cause of kidney failure. More than 70 percent of the sodium we eat comes from packaged and restaurant foods. Therefore, you may get more sodium than you need, even if you never pick up saltshaker. Here are the tips to lower your sodium intake and stay healthy.
Select packaged foods carefully
If you intend to buy the packaged foods, compare labels and choose the product with the lowest amount of sodium (per serving) in the store. Look for the “no salt added” or “sodium-free” labels, it means the products have less than 5 mg per serving. Reading the food label can help to lower your daily sodium intake.
Choose fresh meats if possible
The content of fresh cuts of beef, chicken or pork contains natural sodium that much less than the hidden extra sodium added during processing in products like bacon or ham. It is suggested to prepare your own meat meal as you can limit the salt in recipes.
Fresh fruits and vegetables
Fresh vegetable and canned fruits without salty sauces are always low in sodium. Bear in mind that when they’re added to a casserole, salad or other mixed dishes, you should still keep it from salty seasoning to make sure it is healthy enough to eat.
Look for alternatives
Instead of salt, you can add salt-free spices to your food, such as coriander, black pepper, ginger, rosemary, marjoram, thyme, tarragon, garlic or onion powder. And, you can keep them in the front and center on your kitchen table to help you break the habit of salting your food.