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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.


  • : Never change your diet without first consulting your physician.
  • 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.
  • 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.
  • TIP: 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.
  • Step 3: Watch condiments Limit your use of salt-laden condiments. Salad dressings, sauces, dips, ketchup, mustard, and relish are all high in salt.
  • Step 4: Avoid salt when eating out Avoid dishes that contain soy sauce or monosodium glutamate when dining out.
  • FACT: In 1930, Mahatma Gandhi and thousands of his followers were jailed for producing salt in defiance of the British salt monopoly in India.

You Will Need

  • Salt substitutes
  • Fesh foods
  • Low-salt condiments
  • Low-sodium processed foods

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