Simple Ways to Reduce Sodium

Many cultures consume more sodium than the typical North American but they don’t seem to have the same effect.  It could be because they are not consuming salt from package and processed foods (we get 88% of our salt this way).  They are using it in dishes that contain far more vegetables which contain the potassium, the mineral you need more of to keep it all in balance.  So, while you are rigorously reading labels, reducing your reliance, here are some easy tips to spur you on!

• Increase foods that are high in potassium (oranges, bananas, baked potatoes with the skin, beans and legumes, whole grains) which support your overall health at the same time as help you process sodium
• Switch to sea salt. Table salt is 99 percent sodium chloride with some iodine added to prevent goiter, which is not really an issue today because we get so much table salt from processed foods. Sea salt is 95 to 98 percent sodium chloride and the remaining amount is trace minerals including potassium. These other minerals help the body process the sodium.
• Salt foods after they are cooked. It takes twice as much salt to flavor a food from within as it does on top. The tongue wants to taste the salt, and when it comes first, as on the top of a cracker we are more easily satisfied.
• Look for some of the commercially available sea salt and herb mixes.  They are great at adding other flavors beyond salt. Or make your own by combining sea salt with some of your favorite dried herbs, granulated garlic, dehydrated onions and hot pepper flakes.
• Rather than crystallized salt, flake salt or sel de mare is less dense by nature so you will get less sodium per pinch of flavor.
• Give your palate a chance to adapt! Foods will taste a little bland for a week or so while you are reducing sodium, but it won’t take long before you notice a broader range of delightful flavors.

Theresa’s Tip: Most professionals recommend 1500 mg per day of sodium but our North American average is about 3,300 mg. Labels on packages use a % of Daily Value maximum of 2300 mg.

Theresa Albert

I love food, try to watch my weight, know more than I want to about healthy living (sometimes I wish I knew less so I wouldn’t feel so guilty when I stumble), am a daughter, sister, friend, mom and wife who worries and scurries the meals onto the table. It is for all these reasons that I completed my nutrition, RNCP designation, wrote my book, hosted my Food Network show, consult with food companies to urge them to get it right (or at least better), constantly write about it, research it, all of this so I can cut through the nutrition and food “news” clutter. Happy to share with friends!