Using Less Salt at Home
Here are a few strategies for lowering your salt intake at home:
- Substitute spices, herbs, and salt-free blends for salt in cooking and at the dinner table. For example, a dash of curry powder, oregano, basil, or celery seed will add flavor without sodium. A squeeze of fresh lemon or lime juice perks up fish and vegetables.
- Opt for fresh fruits, vegetables, and meats over packaged, instant, or processed foods.
- Rinse canned foods (such as beans or vegetables) to wash off some of the sodium.
- Try 1/2 teaspoon (tsp) of salt in recipes that call for 1 tsp.
- Reach for the pepper mill instead of the salt shaker.
Talk to your doctor before using a salt substitute. These products contain potassium chloride, which can be dangerous for people with kidney disease or those taking certain medications for high blood pressure or heart failure.