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Help on reducing sodium

kittybitz79
kittybitz79 Posts: 213
edited September 2024 in Health and Weight Loss
I starte my journey a few months ago and have loved looking on the community for ideas. Now I need a little help. I think I am eating way to much sodium but am not sure how to reduce it. Could someone give me some ideas

Replies

  • Kuldiin
    Kuldiin Posts: 3
    Ive managed to cut my sodium down from 3800 to only 1200 today. Earlier today I was worried that I wasnt getting enough sodium..

    Can you see my diary? Just to see what Ive eaten today for example (Im still new here)
  • StephieAmber
    StephieAmber Posts: 83
    Cut out processed foods. Its really that simple. The more fresh, whole, foods you eat, the lower your sodium will be. Anything you buy canned, try and get the "No Salt Added" types. I can typically keep my sodiums below 1500mg per day by eating fresh, clean foods....and after a while you don't miss the salt :)

    Good luck!
  • Shawnalee0703
    Shawnalee0703 Posts: 1,093
    Cut out processed foods. Its really that simple. The more fresh, whole, foods you eat, the lower your sodium will be. Anything you buy canned, try and get the "No Salt Added" types. I can typically keep my sodiums below 1500mg per day by eating fresh, clean foods....and after a while you don't miss the salt :)

    Good luck!
    i second that! The closer to the source the better! Shorter shelf life, wholesome FRESH foods. :-D
  • pghfan
    pghfan Posts: 119
    Tracking sodium was a HUGE eye-opener for me. I've always been a salt-it-before-you-taste-it kinda gal! :noway:

    At least now I am trying not to add any salt from the shaker to anything (easier said than done, but I'm trying), and cutting out some of the processed foods I eat.

    It seems salt is hidden in just about everything, I had no idea until I joined this site and started watching it! Same with sugar!
  • lisapickering
    lisapickering Posts: 374
    I agree with others here, try not to eat processed foods. As I am now eating healthier, I am eating fresh and basic foods - fruits, vegetables, eggs, steel cut oats, chicken. I usually eat between 1000 - 1500 without trying to reduce my sodium! Do you have sodium as a column in your diary? If not, add it and see where the sodium is coming from.
  • kittybitz79
    kittybitz79 Posts: 213
    How can I track sodium on my food page?
  • amyoliver85
    amyoliver85 Posts: 353 Member
    You can track your sodium by changing your settings.

    Just click on your diary and then look over to the right on the top navigation. There's a link that says "Settings". You can choose the six items you track from there.

    And remember, the best way to combat your sodium intake is to drink more water! So if you eat a little too much sodium in a day, have an extra glass or two of water and that will help wash it out of your system.
  • kittybitz79
    kittybitz79 Posts: 213
    Wow turning that on showed me one thing, I didn't even think had that much sodium in. Thanks!
  • PrairieRoseNE
    PrairieRoseNE Posts: 265 Member
    Reading labels on the ingredients you put in your shopping cart will help. Even for foods you wouldn't think would have sodium in them.

    Pre-pkgd foods are notoriously high in sodium, also deli meats, dairy products, and frozen foods items like chicken. Frozen chicken breasts are usually injected with a sodium solution to keep them freezer friendly. I've started buying more fresh meats from the meat counter and using them quicker.

    In the canned goods aisle - look for low-sodium versions. Draining & rinsing the canning liquid before cooking is one trick I've learned. Even compare different brands of the same type product. For example certain brands of canned green beans have more sodium than others. Whenever possible use as many fresh ingredients as possible and if not, frozen veggies are lower in sodium vs canned veggies. I now have to allow myself more shopping time, but the effort is worth it. I've reduced my blood pressure almost 30-40 points just by tracking & reducing sodium.

    A real low sodium diet is more than just hiding the salt shaker - but it can be accomplished!

    If you have questions - send me a message :)

    Good luck......

    Prairie Rose
  • kittybitz79
    kittybitz79 Posts: 213
    After reading what you wrote , I have a concern about lowering my sodium intake. I am hypotensive. Which means my blood pressure is on the side. Will reducing my sodium intake cause problems with it.
  • mynewyorkad
    mynewyorkad Posts: 39
    I'm so glad you posted this, because I have been wondering the same thing!

    My problem is that all the food I should be buying (the clean, fresh food) are way too expensive and don't last long enough.

    I'm a broke college student, and I don't have the money to grocery shop every week. :-\
  • Atlantique
    Atlantique Posts: 2,484 Member
    After reading what you wrote , I have a concern about lowering my sodium intake. I am hypotensive. Which means my blood pressure is on the side. Will reducing my sodium intake cause problems with it.

    If you are hypotensive, then I think you really should speak with your doctor about managing your electrolyte levels to be safe.
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