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Cutting down on sodium

batchofcookies1batchofcookies1 Member Posts: 20 Member Member Posts: 20 Member
in Recipes
How do I cut down on sodium? Any tips or recipes? I need some help 😊

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  • ninerbuffninerbuff Member, Greeter Posts: 45,210 Member Member, Greeter Posts: 45,210 Member
    Do you have a family history of hypertension or high BP due to sodium?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

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  • batchofcookies1batchofcookies1 Member Posts: 20 Member Member Posts: 20 Member
    ninerbuff wrote: »
    Do you have a family history of hypertension or high BP due to sodium?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition

    9285851.png

    Not that I’m aware of
  • janejellyrolljanejellyroll Member, Premium Posts: 25,744 Member Member, Premium Posts: 25,744 Member
    If you look at your diary, you should be able to see where most of your sodium is coming from now. Some common higher sodium foods are condiments, pre-prepared foods like canned soups, some deli meats, and savory snacks. If you're preparing more of your own food, it's generally pretty easy to reduce sodium. If a recipe calls for higher salt, you can choose to add less . . . which of course isn't an option when you're eating something already prepared.
  • ljmorgiljmorgi Member Posts: 264 Member Member Posts: 264 Member
    The short answer: fewer prepackaged and fast foods, more cooking from scratch, finding alternative seasonings, and reading lots of nutrition labels. I've been low-sodium since '02 due to significant health issues; there's definitely an adjustment period and a learning curve.
  • batchofcookies1batchofcookies1 Member Posts: 20 Member Member Posts: 20 Member
    If you look at your diary, you should be able to see where most of your sodium is coming from now. Some common higher sodium foods are condiments, pre-prepared foods like canned soups, some deli meats, and savory snacks. If you're preparing more of your own food, it's generally pretty easy to reduce sodium. If a recipe calls for higher salt, you can choose to add less . . . which of course isn't an option when you're eating something already prepared.

    Thank you for your help! I like to have some savory snacks at night so maybe I should cut back on that haha
  • ljmorgiljmorgi Member Posts: 264 Member Member Posts: 264 Member
    Some breakfast cereals are ludicrously high in sodium; there's also a surprising range in bottled salad dressings. We like Kroger's house brand, but the red pepper vinaigrette is super salty.
  • batchofcookies1batchofcookies1 Member Posts: 20 Member Member Posts: 20 Member
    ljmorgi wrote: »
    Some breakfast cereals are ludicrously high in sodium; there's also a surprising range in bottled salad dressings. We like Kroger's house brand, but the red pepper vinaigrette is super salty.

    Good to know, thank you!
  • queanmumqueanmum Member Posts: 28 Member Member Posts: 28 Member
    I find that if I use lemon or lime with pepper on fish or chicken, I don't miss the salt. My favorite "un-salty" snack is 1 oz of plain popcorn microwaved "dry" in a brown paper lunch size sack. I put the popcorn in a plastic container, spray with 10 sprays I Can't Believe It's Not Butter Spray, and season with Mrs. Dash Table Blend. Shake it up.
  • cwolfman13cwolfman13 Member Posts: 39,306 Member Member Posts: 39,306 Member
    How do I cut down on sodium? Any tips or recipes? I need some help 😊

    Basically cooking with whole foods and/or minimally processed foods. Pre-packaged foods and ready to eat type of foods are typically high in sodium as it makes them more shelf stable...it's a preservative. Basically, if it's something that isn't going to go bad relatively quickly, it likely has a fair amount of sodium. Restaurant foods can also contribute significantly to sodium. For one, institutionalized franchise type restaurants don't really prepare "fresh"...most of the ingredients are institutionalized and have higher levels of sodium for better shelf life...basically the same prepackaged ready to heat and eat stuff you can buy at the store. I had to start watching my sodium due to hypertension and it was pretty wild having taken a break from fast food and other franchise restaurants and then going back...all I could taste was salt. When I eat out now, it's typically a local place that makes there stuff fresh from scratch and minimally processed ingredients (ie canned tomatoes and such)...still salty because they add more when cooking than I do at home, but it's not overwhelmingly so like at say...Applebee's or something.

    Keep in mind that sodium is an important and necessary electrolyte. Cutting down too much can result in problems too. My biggest issue was that I had also started exercising when I started dieting and watching my sodium...I cut it too low, and was also sweating a lot out and started cramping up all of the time, so finding the right balance was important.
  • batchofcookies1batchofcookies1 Member Posts: 20 Member Member Posts: 20 Member
    cwolfman13 wrote: »
    How do I cut down on sodium? Any tips or recipes? I need some help 😊

    Basically cooking with whole foods and/or minimally processed foods. Pre-packaged foods and ready to eat type of foods are typically high in sodium as it makes them more shelf stable...it's a preservative. Basically, if it's something that isn't going to go bad relatively quickly, it likely has a fair amount of sodium. Restaurant foods can also contribute significantly to sodium. For one, institutionalized franchise type restaurants don't really prepare "fresh"...most of the ingredients are institutionalized and have higher levels of sodium for better shelf life...basically the same prepackaged ready to heat and eat stuff you can buy at the store. I had to start watching my sodium due to hypertension and it was pretty wild having taken a break from fast food and other franchise restaurants and then going back...all I could taste was salt. When I eat out now, it's typically a local place that makes there stuff fresh from scratch and minimally processed ingredients (ie canned tomatoes and such)...still salty because they add more when cooking than I do at home, but it's not overwhelmingly so like at say...Applebee's or something.

    Keep in mind that sodium is an important and necessary electrolyte. Cutting down too much can result in problems too. My biggest issue was that I had also started exercising when I started dieting and watching my sodium...I cut it too low, and was also sweating a lot out and started cramping up all of the time, so finding the right balance was important.

    Thank you! This was really helpful!
  • ljmorgiljmorgi Member Posts: 264 Member Member Posts: 264 Member
    cwolfman13 wrote: »
    How do I cut down on sodium? Any tips or recipes? I need some help 😊

    Basically cooking with whole foods and/or minimally processed foods. Pre-packaged foods and ready to eat type of foods are typically high in sodium as it makes them more shelf stable...it's a preservative. Basically, if it's something that isn't going to go bad relatively quickly, it likely has a fair amount of sodium. Restaurant foods can also contribute significantly to sodium. For one, institutionalized franchise type restaurants don't really prepare "fresh"...most of the ingredients are institutionalized and have higher levels of sodium for better shelf life...basically the same prepackaged ready to heat and eat stuff you can buy at the store. I had to start watching my sodium due to hypertension and it was pretty wild having taken a break from fast food and other franchise restaurants and then going back...all I could taste was salt. When I eat out now, it's typically a local place that makes there stuff fresh from scratch and minimally processed ingredients (ie canned tomatoes and such)...still salty because they add more when cooking than I do at home, but it's not overwhelmingly so like at say...Applebee's or something.

    Keep in mind that sodium is an important and necessary electrolyte. Cutting down too much can result in problems too. My biggest issue was that I had also started exercising when I started dieting and watching my sodium...I cut it too low, and was also sweating a lot out and started cramping up all of the time, so finding the right balance was important.

    One of the restaurants we stopped eating at completely was Olive Garden because HOLY CRAP even the breadsticks were salty!
  • goal06082021goal06082021 Member Posts: 1,108 Member Member Posts: 1,108 Member
    You do need some sodium in your diet - if you don't have a medical reason to restrict it, you're probably fine.
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