How to stick to a low-sodium diet

If you've been advised to cut back on salt, you might be wondering if you’ll ever taste food with flavor again.

Never fear — it’s possible! A low-sodium diet can be delicious and satisfying; it’s just a matter of rethinking your seasoning.

There are many reasons to cut back on sodium — it raises our blood pressure and risk for heart disease and stroke. Americans consume over 1.5 times the recommended amount of sodium, per the American Heart Association (AHA).

“It’s not always easy to follow a low-sodium diet because we’re used to the taste of food with too much salt,” said Mary Gardner, LD, LDN, a dietitian with Endeavor Health. “Convenience food, which is hard to avoid, is one of the primary sources.”

That said, there are some hacks that can make it easier to stick to a low-salt diet and enjoy your meals.

1. Empower yourself. Know your specific daily sodium target and learn how to read food labels. The AHA recommends people consume less than 2300 mg of sodium daily, less than 1500 mg/day for those with hypertension or high risk for hypertension. Sodium can pop up in unexpected places, so pay close attention to the sodium content per serving and be wary of serving sizes. Look for products labeled "low sodium," "reduced sodium," or "no added salt." Choose items with simple, whole ingredient lists and avoid items with added preservatives. The fewer ingredients on the list, the better the product, Gardner said.
2. Embrace the flavor of herbs and spices: Salt isn't the only thing that can enhance the flavor of food. “Experiment with herbs like basil, oregano, thyme and rosemary and spices like garlic powder, onion powder, paprika, and chili powder,” Gardner said. “Citrus, such as lemon or orange zests and juice, can add great flavor, as well as onions, leeks, garlic, peppers, balsamic oil or salt-free seasonings.”
3. Cook at home more often: Restaurant meals are usually high in sodium. Cooking at home gives you control over the ingredients and salt content. Start with simple recipes and gradually expand your culinary repertoire.
4. Rethink your pantry staples: Many processed foods are loaded with sodium. “Swap out canned soups and vegetables for fresh or frozen options,” Gardner said. “Choose whole grains over refined grains and opt for unsalted nuts and seeds. Check the sodium content of condiments, and avoid packaged side dishes with added preservatives, such as rice, noodle and potato dishes. Keep in mind whole grain items may still be high in sodium, so be sure to check labels on everything.”
5. Be patient: It takes time for your taste to adjust to a lower sodium diet. Don't get discouraged if food tastes bland at first. Over time, you'll become more sensitive to the natural flavors of food.
6. Start slow: Gradually reducing your sodium intake will make the transition easier and more sustainable.

Sticking to a low-sodium diet requires effort and planning, but the health benefits are well worth it. By following these tips, you can successfully tame the saltshaker and enjoy delicious, healthy meals.