7 Ways to Cut Down on Sodium and Improve Health

1. Read Food Labels:
   One of the most important steps you can take to cut down on sodium is to become an avid label reader. Pay attention to the sodium content listed on food labels and choose products that are low in sodium. Be mindful of serving sizes and opt for lower-sodium alternatives whenever possible. Aim for foods with less than 140 mg of sodium per serving, or choose products labeled as "low-sodium" or "no added salt."
2. Cook at Home:
   Preparing meals at home gives you complete control over your ingredients, including sodium. When you cook from scratch, you can choose low-sodium seasonings, herbs, and spices to flavor your dishes instead of relying on pre-packaged sauces, seasoning mixes, or processed foods. Experiment with fresh ingredients and explore new flavors to enhance the taste of your meals without adding excess sodium.
3. Limit Processed and Packaged Foods:
   Processed and packaged foods are often loaded with sodium to enhance flavor, preserve shelf life, and add texture. These include canned soups, sauces, dressings, deli meats, and snack foods. Opt for fresh, whole foods, as they naturally contain lower sodium levels. If you consume packaged foods, search for reduced-sodium options or rinse them to remove excess salt.
4. Embrace Herbs and Spices:
   Herbs and spices are excellent alternatives to sodium-rich seasonings. Experiment with fresh or dried herbs like basil, oregano, thyme, and cilantro. Use spices such as turmeric, cumin, paprika, or garlic powder to add depth and complexity to your dishes. These flavorful additions can transform a bland meal into a savory and satisfying culinary experience while minimizing sodium intake.
5. Be Mindful of Condiments:
   Condiments like ketchup, soy sauce, barbecue sauce, and salad dressings can be surprisingly high in sodium. Instead of reaching for store-bought varieties, consider making healthier alternatives using low-sodium ingredients. For instance, you can blend fresh tomatoes, herbs, and vinegar to create homemade ketchup or whisk together olive oil, vinegar, and spices to make a delicious, low-sodium salad dressing.
6. Rinse and Drain Canned Foods:
   Canned foods like beans, vegetables, and tuna can conveniently supplement your meals. However, they often contain added salt. Rinsing and draining these foods can help significantly reduce their sodium content. Give canned vegetables and beans a good rinse under cold water, or opt for low-sodium or no-salt-added canned options. Similarly, choose water-packed canned tuna instead of oil-packed to reduce sodium intake.
7. Choose Fresh Fruits and Vegetables:
   Fresh fruits and vegetables are naturally low in sodium and rich in essential nutrients. Incorporating a variety of fresh produce into your diet helps cut down on sodium and provides additional health benefits. Explore seasonal fruits and vegetables, and experiment with different cooking methods like steaming, roasting, or grilling to enhance their natural flavors without adding sodium.