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Quick, Easy & Flavor-Saving Tips for a Reduced-Sodium Diet

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By Kristin Kessler, RD

The old adage “too much of a good thing can be a bad thing” rings true for the nutrients we eat! Take sodium, for example: our bodies need this mineral to function, but too much salt can lead to high blood pressure and potentially other chronic diseases. There are varying recommendations out there for how much we should consume daily (the USDA says no more than 2300mg while the American Heart Association suggests less than 1500mg), but no matter your target amount, it’s important to realize that reduced sodium doesn’t need to mean reduced flavor. Check out the following tips to help you scale back the salt without sacrificing flavor and fun!

Season with Herbs

One of the most nutritious and delicious ways to cut back on sodium is to ditch the table salt and season instead with fresh and dried herbs. Not only are herbs sodium-free and low in calories, but they offer truly exceptional flavors. Taste them for yourself in this Vegetable Sausage Soup seasoned with basil, oregano, and marjoram and made hearty with Libby’s® Cut Green Beans, Sliced Carrots and Whole White Potatoes. To cut the sodium even further, swap regular chicken broth for a reduced-sodium option. We promise you won’t even notice the difference!

Cook Restaurant-Worthy Meals at Home

We all love a meal out every once and a while, but did you know that restaurant fare is often chock-full of sodium? In lieu of dining out, try whipping up your favorite dishes at home. By playing chef, you have total control over how much salt goes into the recipe. Craving a burger? Try this easy at-home recipe for Mexican Salsa Veggie Burgers made with Libby’s® Organic Pinto Beans and Whole Kernel Sweet Corn. Toss together a quick salad for the side, and you’ve got yourself a healthy restaurant-worthy meal!

Swap Instant for Wholesome

Beware! Packaged foods (think: frozen meals, instant noodles and ramen) are sneaky sources of sodium. Instead of turning to a bag of instant Lo Mein, why not try a more nutritious and home-cooked version? This Sweet Pea & Ginger Garlic Shrimp Lo Mein (made with reduced-sodium soy sauce as well as Libby’s® Organic Sweet Peas) will give you those Asian flavors you crave without the extra sodium. Now that’s a meal worth celebrating!

 

Salt Sense

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By Deanna Segrave-Daly, RD

February is American Heart Health month so it’s a good time to talk about sodium. We tend to eat too much of this mineral that can have a negative impact on our blood pressure and in turn, our blood vessels and hearts.

It’s important to know where sodium lurks – it’s much more than just the salt you add to your food. A dash of salt makes many foods, like vegetables, more palatable; however, the biggest sodium contributors in our diet come from overly processed foods – not the salt we shake onto food. 

More than 75% of Americans’ sodium consumption comes from [1]: 

  • Fast foods / takeout pizza
  • Deli meats, bacon, hot dogs
  • Other processed foods like bread, rolls, ready-to-eat cereals 

The U.S. Dietary Guidelines recommend no more than 2,300 milligrams of sodium per day. Here are some smart strategies to keep your food tasting good…with less sodium.

Top 10 Sodium Solutions for Good Salt Sense 

  • When buying processed foods – like bread, frozen meals or canned goods – look for lower sodium or no salt added options. 
  • Eat more potassium! Potassium balances out sodium in the body and is good for our hearts. Prime sources of potassium include beans, bananas, leafy greens, potatoes and yogurt. 
  • Use low-sodium broth as a base for homemade sauces, soups and stews. 
  • Use ¼ – ½ teaspoon less salt than you usually use in cooking and add a tablespoon of lemon juice or vinegar instead. The acidic liquid wakes up the flavor of your food. 
  • Check your condiments – spreads like teriyaki sauce, soy sauce, salad dressings, ketchup and relish tend to be higher in sodium. Look for less salt options or make your own toppers like this Smoky Carrot Hummus Sandwich Spread. 
  • Before eating out, look at menus online for nutrition information or once there, ask the waiter for lower sodium options. 
  • Make your own tomato sauce with “no salt added” canned, diced or pureed tomatoes, minced garlic, onion and fresh herbs for whole wheat pasta recipes and homemade pizza. 
  • Instead of snacking on pretzels, which can be high in sodium, swap for homemade popcorn or these Sweet & Smoky Peas. 
  • Experiment with different spices like smoked paprika, Chinese 5 powder spice, cumin, chili powder and red pepper flakes. They add lots of flavor without adding sodium, as seen with this Winter White Chili. 

And lastly, if you cook at home more often, you’re bound to decrease your sodium intake as you are in control of the ingredients. 

[1] http://www.cdc.gov/salt/pdfs/sources_of_sodium.pdf

[2] http://www.todaysdietitian.com/newarchives/011110p62.shtml