Need ideas to reduce sodium

With processed and cured meats, I tend to par-boil (if applicable) first to reduce the salt in them. Think of it as a forced equilibrium for water that's inside and outside the meat. I only do it for a minute or two as my goal is not to "cook" the meat, but to get more salt out than a simple rinse could do. Of course, eating out is one of the toughest challenges when it comes to watching sodium.

I do great on everything except for high sodium. I'm having 2 oz of ham tonight so my mother in law said to rinse it off before I cook it.

Stop eating processed meats and ready made foods, rinsing it will only remove the surface salt: consider fresh raw pork instead of ham. Lose or reduce bacon, ham, deli meats, salty cheeses, pizza, canned soups, breakfast cereals, breads, ready made sauces. No offense but if your sodium is high usually you are not doing that great elsewhere in your diet because the most salt tends to be found in highly processed products containing added sugar or refined carbs, low in fibre or other nutrients.

I agree. If you incorporate more whole foods, like fresh meats (NOT cured stuff like deli meat, bacon, ham), frozen or fresh vegetables, rice that you cooked yourself (not boxed/flavored stuff), etc. it is easy to keep your sodium in check. While you don't have to give up all of the salty cured meats and boxed/packaged foods that you love, you need to eat them in moderation if you want to keep your sodium down.

First of all ham itself is high in sodium. I would work on preparing more meals that you build the flavors (less processed foods). Thus you can control how much is added.

I have luckily never been a 'salter' of my foods...I order fries w/no salt.Mainly because people tend to over salt. I'd rather do it myself!

To cut down the salts, try to avoid eating out and prepare your own foods. This way you can manage and control the salt intake. I love the MFP app, you can look up foods when dining out before ordering. When cooking I use Mrs. Dash and then combine w/a tad of Lawry's and plenty of herbs for flavors.

If I eat nuts I will buy the unsalted or lightly salted. Almonds I eat raw and throw in my morning smoothies or protein shakes. Also, read all food labels and check the amount of servings per package. Often there may be several servings within one bag of popped corn, etc.

Hope this helps...without knowing your eating habits, hard to suggest where you can cut back. But all in all, avoid processed and fast foods and use the app to prepare ahead if you have to dine out. Sodium can work against you and make you retain water We don't want that!! Thanks for sharing, happy journey! -shan

Yeah, ham can be the "little death" of sodium levels. I'd say get as much info as possible about fresh herbs and their uses, to learn ways to cook flavorful food without the salt. Rosemary, garlic powder (NOT garlic salt), bay leaves, red peppers, Mrs. Dash, etc. If you must use salt, I think sea salts or the pink kind has less sodium to it.