Now is the time to look at exploring new ways to improve the health of dishes. Reducing sodium is a great way to start!
High sodium intake has been linked to many chronic health conditions including, high blood pressure, heart disease and stroke. Reducing the amount of sodium that is consumed will help one achieve a reduction in blood pressure and overall health.
Here is a few tips in order to reduce sodium in the diet.
Read Nutrition Label: Compare and choose foods to get less than 100% DV (less than 2,300 mg) of sodium each day
Prepare your own food when you can: Limit packaged sauces, mixes, and “instant” products
Add flavor without adding sodium: Try no-salt seasoning blends and herbs and spices instead of salt to add flavor to your food
Buy fresh: Choose fresh meat, poultry, and seafood, rather than processed varieties
Watch your veggies: Buy fresh, frozen (no sauce or seasoning), or low sodium or no-salt-added canned vegetables
Give sodium the “rinse”: Rinse sodium-containing canned foods, such as beans, tuna, and vegetables before eating
“Unsalt” your snack: Choose low sodium or no-salt-added nuts, seeds, and snack products (such as chips and pretzels)
Consider your condiments: Choose light or reduced sodium condiments, add oil and vinegar to salads rather than bottled dressings, and use only a small amount of seasoning from flavoring packets
Foods labeled with American Heart Check Mark: Look for foods labeled with the American Heart Association’s Heart-Check mark. Products align to a more healthful eating pattern
Make lower-sodium choices at restaurants: Ask for your meal to be prepared without table salt and request that sauces and salad dressings be served “on the side,” then use less of them
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