American Dietetic Association Suggestions
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To reduce your salt intake, the American Dietetic Association suggests the following:
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Purchase products without it. Buy fresh fruits, vegetables, meats and poultry. Few whole foods are naturally high in salt.
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Dont cook with it. Cook noodles, rice and hot cereals without adding salt.
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Cut it down a third or more. Reduce the amount of salt and seasonings that contain sodium in recipes by one-third to one-half.
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Use alternatives. Expirement with herbs, spices and salt-free seasoning blends. If food needs a flavor use pepper, garlic powder, or vinegar.
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Buy the lower numbers. If you eat frozen convenience meals, look for products with fewer than 800 milligrams of sodium per serving. Cynthia Cass, a spokeswoman for the American Dietetic Association, also recommends that consumers ask restaurants to prepare their meals without salt or sauces that carry high salt amounts.
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Eat more potassium. One way to limit the effects of salt is to increase the amount of potassium in your diet, because it can clear the excess sodium in your body, Cass says. Foods that are high in potassium include bananas, white potatoes and sweet potatoes.
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