5 Strategies to Shake that Salty Habit

By Linda Rakos, RD/LD, Assistant Director of Hospitality Services, Shell Point Retirement Community
While salt is an important part of any daily diet, it is imperative that you consume salt in moderation. Cutting back on salt can be difficult if you don’t know what to watch for. Here are 5 helpful strategies that can work wonders when it comes to controlling your sodium intake.

  • Tip #1: Put down that salt shaker! This is probably the easiest tip to accomplish. Try seasoning your food with some wonderful fresh or dried herbs and spices. Basil, dill, parsley, rosemary, sage, tarragon, thyme, cinnamon, ginger, and nutmeg give great flavor to food. Vinegar is also a good flavor enhancer. Salt-free blended herb seasoning products are good alternatives.
  • Tip #2: Read product labels. Labels clearly report how much sodium you will consume in every serving.
  • Tip #3: Learn what to ask for when you eat out. Don’t be afraid to ask the waitstaff about ingredients or preparation methods. Order sauces, gravies, and salad dressings on the side.
  • Tip #4: Many condiments are high in sodium. Always check the label. If you must use them, cut down on the portion size indicated on the label.
  • Tip #5: Increase your potassium. Potassium-rich foods such as citrus, bananas, tomatoes, and leafy greens are low in sodium and help to regulate your blood pressure.