Preparing meals at home gives you more control over the ingredients you use. You can choose lower-sodium options and season your food with herbs and spices instead of salt.
When shopping for packaged foods, read nutrition labels carefully. Look for products with lower sodium content. Choose items labeled "low sodium," "no salt added," or "sodium-free."
There are salt substitutes available that can mimic the taste of salt without the sodium content. These substitutes are often potassium-based and can be used in moderation.
Processed and convenience foods often contain high levels of salt. Reduce your consumption of canned soups, frozen dinners, snack foods, and processed meats, as they are notorious for their sodium content.
Choose fresh fruits and vegetables, as they are naturally low in sodium. Fresh produce can be the foundation of a healthier, lower-sodium diet.
If you use canned beans, vegetables, or other canned goods, rinse them thoroughly under cold water before using. This can help wash away some of the excess salt.
Experiment with herbs, spices, and other flavorings like garlic, ginger, lemon juice, and vinegar to season your food. These can add delicious flavors without relying on salt.
When dining at restaurants, ask for your dish to be prepared with less salt or request sauces and dressings on the side. Be cautious of fast food, which often contains high levels of sodium.