Tips for Lowering Sodium intake?

I'm trying to find new ways to lower my sodium intake because I feel it's too high.

It's difficult to avoid in some pre-made sauces and I've tried not to use salt while seasoning my food. (chicken breast, rice, etc.) and I was just wondering if anyone had any suggestions for avoiding sodium.

How about making your own sauces? Make enough so you can have at least size small freeze bags of two or three sauces, divide in serving sizes, freeze in small freezer bag - one way to reduce your sodium intake.

Once you have everything prepared, the most time this should take to make - 1 hour

The only way to really avoid it is to make all your own stuff, eat clean and avoid processed foods in general. If that's not an option you can try upping your potassium intake as that can help offset it.

Just curious why?

+1

I have to keep my sodium <2300mg per doctor's orders. It's a PITA and there's plenty of foods I can't eat anymore because their sodium is too high. There's no reason to do it unless you have a medical condition.

Tips:
- stop salting your food and use other seasonings
- make sauces from scratch
- read food labels and buy foods with low sodium
- learn to tolerate Swiss cheese (a food peeve of mine )

The main culprits seem to be deli meat, restaurant food, things like canned sauces and store bought broth and such. Baking powder and soda both have a lot. I cook at home almost all the time and always use salt and other seaonings with salt, and I never go on sodium over eating like that. There really isn't that much sodium in the amount of salt you would normally use at home.

Just curious why?

I know that sodium in the diet is essential for the normal function of our bodies. However, high excess sodium in the diet contributes to high blood pressure (which much of my family has).

I'm hoping by at least decreasing my intake (not eliminating it) that I'll avoid future health problems.

I"ll give making my own sauces a shot, I like cooking and it sounds like a good challenge, I'll have to pick up a food processor.

Thanks for the ideas guys.

Don't me afraid to use fresh herbs, fresh lemon, ginger, thyme, basil (its going to a trial and error), but eventually you will get there. Buy a note book and write down the amount of each ingredient used, that way you can cut back on one or increase on another to make the sauce better next time.

Start using ingredients outside of your comfort zone: I love using curry and turmeric, use coconut milk (low fat). The list is endless, but as I said its going to be trail and error.

I looked at your diary and sodium not tracked.
How much are you consuming a day ? Approx.
I try to stay right around 1500, 85% of the time anyway.
A little on the difficult side but sure feel better when I do.
Just like everything else, set a goal, read labels.
If it's too much eat half of what you intended...just make it fit.

Drink more water!

I'm a huge fan of garlic and I've found it's just about as satisfying for me as salt when I'm cooking.On things that I would have used table salt on, I use garlic powder. One caveat: check that there isn't any salt in the garlic powder. It's surprising how many of them (particularly the cheaper brands) do that.

Seasonings with lots of sodium: any kind of soy sauce (even reduced sodium- regular has something ridiculous like 1000mg/serving so reducing that isn't really an accomplishment), hot sauce, cheesy sauces, and salsa

I like vinegar as a replacement for some places I would have used salt also.

As for frozen or pre-prepped meals, I prep most of my own meals on a Sunday and then defrost/consume throughout the week. The amount of salt in packaged or pre-prepped foods out there is nuts.

I don't use any salt when cooking, and add a little at the table if I want it. Fresh, frozen, or no-salt-added vegetables are out there with no added sodium. I compare labels a lot too. It's surprising how much the sodium varies between brands. I usually keep mine below 1200 mg per day. I use Mrs Dash too, but my husband doesn't like it, so I only use it on mine.

If you're a sandwich person like me, it helps to bake chicken (or whatever meat) and slice it up instead of using deli meat. Little changes to your habits can really help.

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

I've been trying to stay under MFP's recommendation of 2300 mg, but I'm finding it almost impossible. Most days I'm over 3,000 or 4,000.

Today is a good example. (My diary is open.) I almost made it today. I'm trying to keep sodium under 2300 mg and also consume around 155 grams of protein. And that's where the challenge comes in. I've been eating grilled chicken breast sandwiches and tuna sandwiches for lunch. They're good for protein, but run 700 to 1000 mg in sodium, using up around half the total sodium for the day. Am I just choosing the wrong foods? The chicken is from Tyson. I don't remember off hand who makes the tuna.

How do you keep protein up and sodium down at the same time?

It is a challenge to keep high protein without having high sodium! Many bread choices also have high sodium for your sandwiches. Would you be willing to try a higher protein grain source with your chicken/tuna like quinoa, amaranth, oatmeal, or brown rice - maybe make it into a salad with some leafy greens, spinach? Those have no or very little sodium but help get more protein. Then, also add some beans or legumes (rinsed or non-canned) and some sort of nuts or seeds (non-roasted and non-salted). I've been trying to treat meat as more of a flavoring to my other food, and I feel it is getting me going in the right direction for a little "cleaner" eating. I also do drink a couple of plant-based protein shakes with almond milk per day.

Avoid processed foods as much as possible.

You can make or find lower sodium options for just about anything. Using your pasta sauce as an example... there are no salt added pasta sauces. They are absolutely bland and flavorless, but then you spice it up how you like it Its something like 15mg of sodium per 1/4 cup before adding anything to it.

You can water things down and use other flavorings. If I use broth powder, I always add at least double the water they call for and add things like onions and mushrooms. It comes out perfect when it has been simmering for a while.

Homemade is often the best option because you have complete control over the ingredients and can substitute things you want to avoid.... however its not always so easy for everyone to find that kind of time.

Food prep is a helpful thing. Cutting up fruits/veggies so they are ready to eat is a good way to avoid reaching for a sodium loaded processed snack.
We always have celery cut up and in water... my husband also really like canteloup which lasts for quite a while all cut up in a container. Snow peas and baby carrots are great too. You have many options... these are just a few.

Experiment with different spices too. I'm sure you will find some fantastic combinations that you will adore. And if you really feel the need to indulge with some salt, I would go with sea salt..... real sea salt with the minerals still in it.

If you enjoy pasta and rice, those don't really have sodium. Its all in what you put on it.

And of course, there are unsalted options for many of our faves like nuts, seeds, etc.

Less processed foods, to include canned/jarred commercial sauces and the like...this would also include deli meats/sandwich meats, processed meats like sausages, hotdogs, bacon...most commercial rotisserie chickens, etc. You don't have to worry so much about salting your own foods (unless you poor it on)...it's really all of the processed foods that get you.

It can be difficult to avoid processed foods altogether...especially those quick weeknight sauces and stuff...but when you can, look for lower sodium varieties and/or do some planning ahead of time and make and can your own.

I don't worry about it as much as I used to as I discovered that it made little difference in my blood pressure...I also got to the point where my sodium intake was so low that I was cramping up during workouts and having issues staying hydrated. If you workout regularly you're going to NEED more sodium than a sedentary individual would. I'm generally fine with anything from 1800 - 2500.