Pay attention to the sodium content listed on food labels. Choose products labeled as "low sodium," "no added salt," or "sodium-free" whenever possible.
Cooking meals at home allows you to control the amount of salt added to your dishes. Use herbs, spices, citrus juice, vinegar, and other flavorful ingredients to season food instead of salt.
Processed and packaged foods are often high in sodium. Limit your intake of processed meats, canned soups, sauces, condiments, and convenience foods, which can be major contributors to sodium intake.
Opt for fresh fruits, vegetables, lean proteins, and whole grains, which are naturally low in sodium. These foods are also rich in nutrients and fiber, promoting overall health.
If you use canned beans, vegetables, or fish, rinse them under running water before consuming to remove excess sodium from the canning liquid.
Experiment with salt-free seasoning blends, herbs, and spices to add flavor to your meals without the need for salt. Look for salt substitutes made with potassium chloride if you need to restrict sodium intake for medical reasons.
Condiments like soy sauce, ketchup, mustard, and salad dressings can be high in sodium. Choose low-sodium or reduced-sodium versions, or make your own at home using fresh ingredients.
Even lower-sodium foods can contribute to high sodium intake if consumed in large quantities. Be mindful of portion sizes and avoid oversized servings, especially when dining out.