Decreasing Your Sodium Intake
If you are concerned about your sodium intake, you have several options. Simply cutting back slowly is probably the best course of action. Unless you have serious hypertension and your doctor has instructed you to quit cold turkey, cut back slowly and let your taste buds become accustomed to the flavor of the foods themselves, not the salted foods.
Check the labels of the foods you regularly buy, then choose lower sodium replacements. Salt substitutes are another option, unless you have a sensitivity to potassium. Most substitutes replace at least a portion of sodium chloride with potassium chloride.
Keep track of your daily intake. Nutrition fact panels have made it easy. Total up the daily value percentage of sodium in the foods you consume each day, and try to keep it at or below 100 percent for the day. Check out the recipes at the end of this section for some delicious salt substitutes.
How can I easily cut back on my salt intake?
First of all, taste your food before you salt it. You may find it tastes fine as it is! Also, do not salt your food as you cook it. Instead, use only the salt on the table. You’ll add less overall, and you’ll notice it more. Another trick for reducing salt intake is to abandon the salt shaker in favor of the old-fashioned salt cellar. These are small covered containers with a tiny spoon. You have more control over what you use, and you’ll use less.