Pay attention to food labels and choose products labeled as "low-sodium" or "no-salt-added." Be mindful of the sodium content in packaged foods, as many processed foods contain high levels of salt.
Preparing meals at home allows you to control the amount of salt you use in your recipes. Try using herbs, spices, and other seasonings to add flavor instead of relying on salt.
Whenever possible, opt for fresh fruits and vegetables, lean meats, and poultry instead of canned or processed options. Fresh foods tend to be lower in sodium.
If you use canned vegetables, beans, or fish, rinse them thoroughly under running water to reduce their sodium content.
Reduce your consumption of high-sodium foods like processed meats (e.g., bacon, sausages), canned soups, and salty snacks (e.g., chips, pretzels). These items often contain a significant amount of salt.
When cooking, avoid adding salt during the cooking process. Instead, use salt-free seasonings, such as herbs, spices, garlic, lemon juice, or vinegar, to enhance the flavor of your dishes.
Be mindful of portion sizes. Smaller portions naturally contain less salt. Avoid going back for seconds if you've already had a high-sodium dish.
If you're used to a high-sodium diet, it may take some time for your taste buds to adjust to lower salt levels. Gradually reduce your salt intake to allow your palate to adapt.