Tips to Lower Sodium in Your Diet
One of the best ways to improve your heart health, according to PIH Health cardiologist, Katrine Zhiroff MD is to lower the sodium in your diet. Sodium is necessary for our bodies to function properly but when you consume too much, it can raise your blood pressure and increase your risk of heart disease and stroke.
Removing the saltshaker is good place to start, but most of the sodium in our diet comes from the way foods are prepared. Packaged and processed foods are loaded with sodium, and restaurant meals are another major source of sodium.
Do your heart a favor and try these tips to lower your sodium intake:
- Cook more. We already know that pre-packaged and restaurant foods are heavy in sodium. Cook your own versions of favorite take-out items to reduce sodium intake. Even pizza, French fries, or burritos can be made healthier at home.
- Check labels. Many foods that don’t taste salty contain hidden sodium, especially if they’re processed. Get in the habit of checking labels for the amount listed.
- Eat fresh foods. Canned beans or boxed mashed potatoes have far more sodium than fresh beans and potatoes.
- Season with herbs and spices. Get creative with herbs. Try new flavors and don’t be afraid to add a bit of heat.
- Use flavor enhancements. Add flavor to your dishes with natural ingredients like garlic, onion, lemon, lime, and flavored vinegars instead of using high-sodium sauces or condiments.
- Enjoy high-sodium foods in moderation. If you crave foods high in sodium, such as cheese, olives and pickles, enjoy them but keep portions in check. Remember that most sodium in the diet comes from processed and prepared foods and not from eating one too many pickles.
- Cut back on salt at the table. If you season food in other ways, you’ll likely find you don’t need to add extra salt.
Give your taste buds a chance to adjust by reducing sodium gradually. Just as they have gotten used to eating salty foods, taste buds need to get used to less sodium slowly. Before you know it, you’ll love your new diet.
Your Primary Care Provider (PCP) can talk to you about other ways to protect your heart. If you don’t have a PCP, visit PIHHealth.org/PCP for a list of providers.
