By Joe Crowe
Most of us have too much sodium in our diet, and research has shown that it ramps up the chances that we might get high blood pressure, heart disease, and stroke.
The average person in the U.S. consumes 3,400 milligrams of sodium a day, but only 2,300 milligrams are recommended. However, it can be tough to figure out how to go low sodium.
Here are five strategies on how to get started, thanks to Prevention magazine.
1. Cut back on foods with the highest sodium levels: Canned soups, deli meats, processed cheese, frozen meals, and pizza, and condiments, especially soy sauce.
2. Eat more fresh, minimally processed foods, such as no-salt-added canned fruits and vegetables, as well as fresh or frozen produce. Other foods you should eat more of: whole grains such as quinoa and oats; lean proteins such as shellfish, chicken, turkey breast, or lean beef; and sodium-free beans and legumes.
3. Check the labels, and choose foods that have fewer than 400 milligrams of sodium, said registered dietitian Erin Palinski-Wade in Prevention.
4. Cut down on your sodium gradually—start by adding half the salt that you usually do.
5. There are tons of options for adding flavor without adding salt. Try using fresh herbs, spices, citrus juice, or aromatics such as ginger or garlic, and you can also go for salt-free herb blends such as Mrs. Dash.
These ideas will get you started, and help you ease off on the sodium in a quicker, tastier way than you think.
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