Salt addicts, going cold turkey. How did you do it?

jenlipe
jenlipe Posts: 54 Member
in Food and Nutrition
I have decided to finally give up my salt. I am an addict and I admit it. I use it on way to many things and use WAY to much on those foods.

Some foods taste really disgusting with out salt to me (tomatoes, cottage cheese, eggs, potatoes). I have previously tried cutting out salt on all items but those few. But I always seem to slip back into the habit.

A month back I had traded my diet/caffeine free coke for Diet Rite since it has no sodium.

Any recommendations on how to kick the salt habit?
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Replies

  • FredDoyle
    FredDoyle Posts: 2,273 Member
    Just do it. I found that in a couple of weeks my tastes adjusted. Things that I used to put extra salt on, are too salty to me now even without the extra shake.
    Go sweet and sour or spicy and savoury to get some extra zing while you adjust.
  • alpine1994
    alpine1994 Posts: 1,915 Member
    Very gradually. The more you get used to eating less of it, it will start to taste gross to you.
  • auzziecawth66
    auzziecawth66 Posts: 476 Member
    I started using pepper or lemon pepper. As long as its the no salt added kind. Lemon gives a kinda salty taste to things without having to go straight cold turkey (which for me was nearly impossible lol...)
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    I didn't go cold turkey. Acclimating your tastebuds to less salt takes time. Gradually back off the salt and your tastebuds will adjust and you'll be able to get by on far less.
  • Laurayinz
    Laurayinz Posts: 930 Member
    Just don't go too low! Your body needs some to function. I assume you're trakcng sodium in your diary?
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Make sure the it's not cured turkey
  • jenlipe
    jenlipe Posts: 54 Member
    I will still cook with it. And I eat lunch meat occasionally. I still get quite a bit of sodium in my diet (a lot of time over) without adding more.

    I am also very lucky it doesn't mess with my blood pressure. Last time I was in, my BP was 95/67.
  • secretlobster
    secretlobster Posts: 3,566 Member
    Just do it. I found that in a couple of weeks my tastes adjusted. Things that I used to put extra salt on, are too salty to me now even without the extra shake.
    Go sweet and sour or spicy and savoury to get some extra zing while you adjust.

    This is how I got rid of my dependence on sugary foods for the most part; when you go a while without adding salt to food, you'll probably find that you don't want that much salt anymore. And sodium is not salt - If you're looking to decrease your sodium, as you know, you will need to cut back on not only salty foods, but foods high in sodium.

    One of the major reasons I don't add salt to my food personally is because of other spices like black pepper, cayenne, herbs, and of course hot sauce, that have a lot of flavor but no real nutritional detriment. Maybe try to use different spices on your eggs. My BF likes eggs with hot sauce. Trust me, you won't need any salt
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Read the labels on everything and start with eliminating/ choosing a lower salt alternative for the highest salt items - stock cubes, ham and bacon, ready meals, premade sandwiches, Vegemite, pizzas and so on. Switch to Lo Salt (part potassium which opposes the action of sodium in the body) for cooking and try a little less or use a reduced salt stock powder. Flavour your potatoes, eggs, tomatoes and cottage cheese with spices, no salt yeast extract, garlic or reduced salt sauces and condiments. Don't try to eat them plain if you don't like that: tomatoes are really good with balsamic vinegar, potatoes and eggs with paprika and so on. Marigold reduced salt vegetable bouillon is really good if you can get hold of it. Remember even if you only replace a quarter or a half of the sodium you eat currently over a period of time you are doing great for your health.
  • themedalist
    themedalist Posts: 3,218 Member
    I have to watch sodium closely as I'm super sensitive to it. I retain water very easily and it raises my blood pressure.

    I've become very label conscious. A typical spaghetti sauce has about 500 mg sodium per half cup, but I've found a delicious alternative that is 240 mg/half cup. Though I don't eat a lot of chips, some chips only salt the exterior of the chip reducing the sodium count.

    It pays to read labels.
  • LavaDoll
    LavaDoll Posts: 595 Member
    switch to pepper - black, red, or white.

    adds zip so you can desalinate.

    bonus: "Piperine, present in black pepper acts as a thermogenic compound. Piperine enhances the thermogenesis of lipid and accelerates energy metabolism in the body and also increases the serotonin and beta-endorphin production in the brain."
    - wikipedia
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Salt isnt bad for you unless you have elevated BP.
  • lisavirani
    lisavirani Posts: 117 Member
    just do it cold turkey like you said. Cut out all added salt. Throw out your table salt at home so you cant be tempted to use it. If you do it gradually, or only with some foods but not others, it will take longer, and it will be harder. This is just my opinion though :) If you cut out ALL added salt today, in 2 weeks, I bet you wont feel the need to add it.
  • ilovescarymovies
    ilovescarymovies Posts: 202 Member
    ms. dash!
  • Katiedid717
    Katiedid717 Posts: 48 Member
    Garlic powder, onion powder, cayenne pepper, fresh-ground black pepper, cinnamon, lemon, curry, cumin...so many ways to season food without salt!
  • Brianna72994
    Brianna72994 Posts: 887
    Just keep gradually reducing the amount of salt you put on things. You can still use it, just not as much.

    Personally, I replaced salt with pepper. Instead of putting salt on everything, I started using pepper instead.
  • LaAliceUm7
    LaAliceUm7 Posts: 7
    herbs try different spices to flavor things up like basil is SO good on tomatoes! Garlic is freaking delish on ANYTHING. Thyme is really good on potatoes or rosemary! Lemon squeeze your cravings away. Lemon made a HUGE difference for me. And don't punish yourself. If you really really need a little...just cut back how much.
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    I have decided to finally give up my salt. I am an addict and I admit it. I use it on way to many things and use WAY to much on those foods.

    Some foods taste really disgusting with out salt to me (tomatoes, cottage cheese, eggs, potatoes). I have previously tried cutting out salt on all items but those few. But I always seem to slip back into the habit.

    A month back I had traded my diet/caffeine free coke for Diet Rite since it has no sodium.

    Any recommendations on how to kick the salt habit?

    You just do it. But be careful not to mess up your electrolyte balance. Inform your doctor first.
  • firelle
    firelle Posts: 118 Member
    Salt is in everything anyway :), so for when I have the choice to add additional sodium (like Adobo seasoning) I just use a seasoning substitute without it (like Trader Joe's 21 Seasoning Salute, Mrs. Dash's Lemon Pepper).
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    I started using other seasonings (herbs and spices). Try other things that you like in place of the salt - you might find that you love freshly cracked black pepper, or vinegar or garlic... the list is endless.

    I still love salt on certain things, but I found it easier to get to a point of using a reasonable amount once I started using other seasonings in my cooking. Cutting out processed foods made a big difference for me as well, because once I wasn't used to having so much salt - now I find I really taste it with just a little bit.
  • Anna800
    Anna800 Posts: 639 Member
    herbs try different spices to flavor things up like basil is SO good on tomatoes! Garlic is freaking delish on ANYTHING. Thyme is really good on potatoes or rosemary!

    Exactly! When I make eggs I add cheese (which is naturally salty), pepper, oregano, and onion powder.
  • Sharonks
    Sharonks Posts: 884 Member
    I just kept cutting back. I bought low salt versions of stuff. I cook my own food so I have more control over the sodium. I read labels. The other day I realized that I rarely salt my food. I love cheese so that is higher in salt but other than that most processed foods taste way too salty for me. I noticed I also eat less sauces and condiments because I like the taste of the food, not salt or catsup etc.
  • love4fitnesslove4food_wechange
    love4fitnesslove4food_wechange Posts: 6,897 Member
    I eat about 3-10 GRAMS of salt a day. Ooops. Not concerned though as I have low blood pressure and hypertension is generally the main concern.
  • Rosered3333
    Rosered3333 Posts: 171 Member
    I also LOVE salt. Lemon is a great substitute and hot sauce gives that salty taste too. But be careful with hot sauce because some hot sauce has a lot of sodium.

    Another way to control your sodium intake is to rinse all canned goods (like tomatoes and beans) and don't add salt when you won't taste it, like before you make pasta. Another thing I find useful is to only add salt AFTER I've tasted something and I don't add salt to entrees when I've already added salt as a part of the recipe.

    Good luck! I love salt. It is my downfall.
  • beansprouts
    beansprouts Posts: 410 Member
    Sodium is a necessary nutrient so you should NEVER try to eliminate sodium completely from your diet. ...This is especially true if you do strenuous exercise and sweat a lot. Outside of this... I limit my salt intake (per the salt shaker)...because the food from my current diet gives me an acceptable level of sodium without the salt shaker overkill...I use salt substitute because I need the additional potassium.
  • auzziecawth66
    auzziecawth66 Posts: 476 Member
    Oh there's a great book called cooking with spices for dummies. It has a ton of info on spices and herbs, how to combine them to get certain flavours, making your own mixtures and stuff. One of the favorite things I have in my kitchen :)
  • titi4j
    titi4j Posts: 97 Member
    Due to medical reasons, I had to quit eating salt and salty foods (anything out of a box or can and lunchmeat) cold turkey. I use Mrs. Dash in several flavors. It comes in regular, table blend, chicken, and fiesta lime (which I love on fish). I was desparate to add flavor to foods. It's funny, now I don't miss the salt and am very sensitive to salty foods. It tastes terrible to me now. Wishing you the best. You can do it!
  • Firefox7275
    Firefox7275 Posts: 2,040 Member
    Sodium is a necessary nutrient so you should NEVER try to eliminate sodium completely from your diet. ...This is especially true if you do strenuous exercise and sweat a lot. Outside of this... I limit my salt intake (per the salt shaker)...because the food from my current diet gives me an acceptable level of sodium without the salt shaker overkill...I use salt substitute because I need the additional potassium.

    The vast majority of people can get plenty of natural sodium from vegetables and seafood both of which we should be eating plenty of for heath anyway.
  • 1blueeyedbear
    1blueeyedbear Posts: 12 Member
    I just quit adding salt. Like others have said it took a couple weeks to get used to the taste difference. You just have to pick a way that is best for you and stick to it. Also As Rosered pointed out rinse canned goods it can cut up to 40% of the sodium or buy no added salt varieties if available.

    Check out this website for low sodium foods:
    http://www.lowsaltfoods.com/default.htm
  • wildfirediva
    wildfirediva Posts: 212
    Don't cut it too much. [Relative, based on your current intake and body's minimum requirement.]

    Your body still requires it as part of electrolyte balance and functioning. [ Research - Hyponatremia ]

    Cooking your own food definitely helps to cut down on excessive sodium intake.

    Add more vinegar (especially rice vinegar, balsamic, there are a lot of flavored vinegars out there too) lemon, lime and citrus.

    Herb and spice blends like Mrs Dash, Braggs has some great blends. But read the labels there can be hidden sodium.

    Braggs liquid aminos (spray bottle) is a great way to add a little quality sodium and amino acids.

    Nutritional yeast, this can be an acquired taste and I find a little goes a long way. Quality sodium source and adds a buttery, cheesy, slightly nutty flavor.

    Avoid processed or canned foods or go for low sodium varieties.

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