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Salt, in moderation, is a necessary mineral that helps to regulate and maintain normal fluid balance in the body. But, with the overload of convenient, salt-laden processed foods and easy-to-order, takeaway options, salt can be more harmful than beneficial, because we may be consuming too much of it. The good news is there are simple swaps to help cut down on sodium in your diet!
Fresh and frozen produce are great ways to cut down on the salt; they’re filling, nutrient-dense, and–well, they just taste good! If you need to buy canned produce, be sure to look out for “no sodium added.”
Meats and meals
When looking for meat, poultry and fish, try shopping fresh and avoid products packed in saline solutions, often used in preserving products and tenderizing. Also, deli meats, cured products and processed items will have higher sodium content, so shop carefully and sparingly. Frozen meals and canned soups can all be processed with tons of salt, but with healthier options available a quick heat-and-eat soup for lunch or mashed cauliflower as a dinner plate side can be warm and satisfying with sodium-free!
Shop the label
Speaking of “no sodium added,” you can also look for “low sodium” and “no salt added” when shopping for your frozen faves or pantry staples. Enjoy a rich assortment of creamy nut butters and better-for-you bulk goodness all without the added salt!
Just because something doesn’t taste salty, doesn’t mean it isn’t. Jarred sauces and dried mixes are often culprits of hidden sodium bombs–so when able, try to make sauces yourself. Season with fresh herbs, spices and salt-free spice blends for flavor. And remember, acid is your friend! So, if you’re looking to add some zing to your meal, a squeeze of bold citrus or a splash of vinegar can punch things up without the salt.