Salt, or sodium, is everywhere.

It’s in our bread, sauces, cheese, processed foods such as deli meat and frozen dinners, canned soups, and condiments such as soy sauce, Tabasco and ketchup.

Ingesting too much salt can lead to hypertension, stroke, and every woman’s enemy..bloating

It’s important to keep our sodium intake to a healthy minimum, about 1500 mg a day. Here are some easy ways to swap the salt in your diet.

Read the labels

When purchasing items at the grocery store, read the ingredients on EVERYTHING

• What is in your food?
• How much sodium per serving?
• Is there a better option?

Use Spices and Herbs in cooking

• Rosemary
• Basil
• Parsley
• Dill
• Cinnamon
• Nutmeg
• Cumin
• Pepper
• Garlic
• Mr. Dash Seasonings

etc…

combine spices to make taco, ranch, Cajun and onion flavors

Make your own…

Salad dressings

• Oil and Vinegar
• Lime juice and cilantro
• Fresh lemon with thyme basil and oregano
• Fresh salsa

etc…

Soups

• Bob’s Red Mill Veggie Soup Mix
• Low sodium broths
• Low sodium canned soup options, such as Healthy Valley and Amy’s Kitchen

Pasta sauces

• All pasta sauces are not created equal. Look for organic canned sauces like Walnut Acres, or make your own using Hunt’s and other Low Sodium options.

Frozen Meats

Chicken, and other frozen meats, have added salt to extend freshness and flavor. Read the ingredients and compare your options. Look for  lean cut, low sodium, and organic if possible. And no skin!

Bread

All bread has salt, but certain brands such as Ezekiel Low Sodium, is a great option.

Oatmeal

Purchase plain oats and add your own flavoring, such as unsalted nuts, fruit and honey.

Beans

If you cannot find low sodium options, rinse regular beans under cold water to rid access salt. Or, purchase bagged beans and cook yourself.

Tuna

Choose low sodium, packed in water, not oil.

Add On’s

Watch your marinades, sauces and toppings such as pickles, vinegar peppers and olives.

Out to dinner.

• Ask for no salt or lightly salted.
• Steer clear of pasta dishes which are loaded with salty sauces. No greasy sides such as onion rings or French Onion soup.
• Watch for high amounts of cheese and bacon on salads, and ask for dressing on the side.
• Choose Water over Soda and watch your cocktail consumption.

Pass on the Margarita mixes, dirty martinis and scorpion bowls. Choose clear alcohol such as vodka, gin or tequila, and mix with Soda water, lemon, lime, or splash of fresh juice.

All of these small choices make a huge difference overall.

The important thing is to read labels, choose real, whole foods, go organic when possible,  and of course, exercise