How to Ease into a Low-Salt Diet
The taste for salt is acquired, and you can train yourself to live without a lot of it in your diet.
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You Will Need
- Salt substitutes
- Fesh foods
- Low-salt condiments
- Low-sodium processed foods
Steps
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Never change your diet without first consulting your physician.
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Step 1
Use salt substitutes
Use salt substitutes to enhance the flavor of foods. Herbs, spices, citrus juices, onion or garlic powders, and salt-free seasoning blends are all good choices.
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Step 2
Eat fresh foods
Aim for a diet rich in fresh foods, such as fruits and vegetables. Opt for dried or fresh fruit instead of salty snacks like pretzels and potato chips.
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Opt for low-salt versions when purchasing processed foods. Frozen dinners, dried soups, canned foods, fast foods, and lunch meats are often available in low-salt versions.
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Step 3
Watch condiments
Limit your use of salt-laden condiments. Salad dressings, sauces, dips, ketchup, mustard, and relish are all high in salt.
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Step 4
Avoid salt when eating out
Avoid dishes that contain soy sauce or monosodium glutamate when dining out.
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In 1930, Mahatma Gandhi and thousands of his followers were jailed for producing salt in defiance of the British salt monopoly in India.
