How To Lower Your Salt Intake

How To Lower Your Salt Intake

Are you wondering how to lower your salt intake? Whilst it might seem challenging, with a few smart tips, the transition to a lower salt intake can be an easier one.

Salt is a desirable taste enjoyed by many people every day. Due to the introduction of more and more processed and fast foods to the market, our sodium intakes continue to climb.

Unfortunately, there are a number of health risks attached to a high intake of salt. These include conditions such as, high blood pressure, stroke, heart disease and osteoporosis amongst others.

This makes it clear that we should be watching our salt intakes, so how is this possible?

Let’s take a deeper look into how to lower your salt intake.

Analyse Any Processed Foods You Eat

The first thing to consider when trying to lower your salt intake is any processed foods that you eat regularly. Surprising perhaps to some, but this is a common food source where salt is found. Take for instance the peanut butter that you spread on your toast every morning, did you know that it could be packed with sodium?

Another common food source with notable levels of sodium are yogurts. Be aware, that sodium can be found virtually anywhere and start to take time out to read the labels of the foods that you buy.

Avoid Canned Foods

The next step to take, is to try and avoid canned foods where you can. Canned foods are well known for being high in sodium and not particularly healthy too. The only exception to this rule are canned vegetables and you must make sure to rinse the vegetables with water to get rid of the sodium in this case.

Focus On Fresh Produce

Rather than helping you to lower your salt intake, buying more fresh produce will help you to better manage it. This helps in two ways, firstly by eating more fresh fruits and vegetables, you will consume far less sodium as they are practically sodium free.

Secondly, you will increase your potassium intake by eating fresh produce. Sodium and potassium work in opposition to each other, meaning that the higher your potassium intake is, the higher your potential sodium intake can also be.

It may also be possible to offset the negative side effects of sodium through an increased potassium intake, however don’t take this too literally. This doesn’t mean that you can eat as much sodium as you like provided you consume a lot of potassium. Think of it more as a way of minimizing the damage.