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- Dietary Recommendations
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- You can reduce the amount of
sodium in your diet by following these guidelines:
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- Read labels carefully. Look for any form of sodium or
salt, such as sodium benzoate or sodium citrate. Choose foods that have less salt.
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| Add very little or no salt to food that you prepare. |
| Check the sodium content when you use baking powder,
baking soda, and monosodium glutamate (MSG). |
| Do not add salt to food at the table. |
| Fast foods are very high in salt, as are many other
restaurant foods. When you eat at a restaurant, try steamed fish and vegetables or fresh
salads. Avoid soups. |
| Avoid eating the following foods:
 | ketchup, prepared mustard, pickles, and olives |
| soy sauce, steak or barbecue sauce, chili sauce, or
Worcestershire sauce |
| bouillon cubes |
| commercially prepared or cured meats or fish (for
example, bacon, luncheon meats, and canned sardines) |
| canned vegetables, soups, and other packaged
convenience foods |
| salty cheeses and buttermilk |
| salted nuts and peanut butter |
| self-rising flour and biscuit mixes |
| salted crackers, chips, popcorn, and pretzels |
| commercial salad dressings |
| instant cooked cereals. |
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|
| Season foods with herbs and spices.
Use onions, garlic, parsley, lemon and lime juice and rind, dill weed, basil, tarragon,
marjoram, thyme, curry powder, turmeric, cumin, paprika, vinegar, or wine to enhance the
flavor and aroma of foods. Mushrooms, celery, red pepper, yellow pepper, green pepper, and
dried fruits also enhance specific dishes. |
| Eat fresh foods (instead of canned or
packaged foods) as much as possible. Also, plain frozen fruits and vegetables usually do
not have added salt. |
| Add a pinch of sugar or a squeeze of
lemon juice to bring out the flavor in fresh vegetables. |
| If you must use canned products, use
the low-sodium types (except for fruit). Rinse canned vegetables with tap water before
cooking. |
| Substitute unsalted, polyunsaturated
margarine for regular margarine or butter. |
| Eat low-sodium cheeses. Many are
available now, some with herbs and spices that are very tasty, and many are also low-fat. |
| Drink low-sodium juices. |
| Make unsalted or lightly salted soup
stocks and keep them in the freezer to use as substitutes for canned broth and bouillon.
Use these broths to enhance vegetables. |
| Substitute wines and vinegars
(especially the flavored vinegars) for salt to enhance flavors. |
| Eat tuna and salmon packed in water
instead of oil, and rinse first with running water. |
| Use one or more of the following to
season chicken: curry, turmeric, cumin, cilantro, tarragon, thyme, sage, onions, garlic,
mushrooms, tomatoes, or orange, lemon, or lime juice with ginger. |
| Use one or more of the following to
season beef: dry mustard, marjoram, thyme, bay leaf, pepper, red wine, mushrooms, onions,
red or green pepper, parsley, curry, green chilies, or orange rind. |
| Use one or more of the following to
season seafood: lemon, parsley, paprika, wine, garlic and onions, cilantro, ginger, bay
leaf, fennel, dill, marjoram, or thyme. |
| Use one or more of the following to
season noodles: basil, oregano, fresh tomatoes, onions, garlic, green pepper, red pepper,
yellow pepper, low-salt salad dressings, pine nuts, or low-salt mozzarella cheese. |
| Cook rice in homemade broth with
mushrooms and scallions or shallots. |
| Try
some of the many frozen prepared meals that meet the American Heart
Association guidelines for sodium and fat content. |
| Read
food labels for sodium and fat content. |
| Read
nutrition information available at your local library, from the American Heart
Association, and through nutrition programs and health fairs. Ask your health care
provider for printed information on nutrition, diet, and health. |
| Contact
a dietitian for information. |
| Look
for some of the excellent low-sodium cookbooks available in most bookstores. |
| Take
time to plan and enjoy your meals. You will be pleasantly surprised at how fast you learn
new food preparations, how lowering your sodium intake lowers your blood pressure, and how
good food can be. |
