Eating Healthy with Less Salt is More Flavorful Than You Think

Most Americans consume 3,400 milligrams of sodium per day, which is greater than the recommended intake of 2,300 milligrams. Based on the amount of salt found in most food products, it can be difficult to stay under this limit. It is commonly known that salt intake and hypertension (high blood pressure) are closely linked, but consuming high levels of salt can lead to all sorts of health problems, such as water retention issues, osteoporosis, thickened and damaged arteries, and even kidney and heart disease. There are many ways one can try to eat less salt:

  1. Eat more fresh/healthier options. (Ex: Eggs, fruit, vegetables, fish, chicken, rice)
  2. Eat less process/prepared foods. These almost always contain high levels of salt to flavor and preserve the food. (Try eating less: frozen pizza, TV dinners, instant ramen, canned soup/chili, cured meats like bacon, hot dogs, or salami)
  3. Cook at home more! You are in control of how much salt goes into your food. When a recipe calls for certain amount of salt, you can always reduce or omit.
  4. Try low sodium alternatives to your favorite food. Look for labels that say “low or reduced sodium” or “no salt added”.
  5. Use condiments sparingly. Ketchup, pickles, mustard, salad dressing, and soy sauce all contain high levels of sodium.
  6. Remember to give your tastebuds time to adapt to the new flavor of low sodium food. You can do so through a slow elimination diet over time. Set goals each week or month, and move at your own pace.

Just because you are limiting the amount of salt in your diet, that doesn’t mean that your food can’t still have flavor. Try making your own salad dressing from scratch that doesn’t contain high levels of sodium or processed ingredients. Even try out some new seasonings. There some great low sodium salad dressing and spice blend recipes:

    • 1 teaspoon Dijon Mustard
    • 1 1/2 tablespoon mayonnaise or whole-milk plain yogurt
    • Pinch of Salt
    • Pinch of Granulated Sugar
    • Pinch of Ground Black Pepper
    • 1 tablespoon White Wine Vinegar
      • Instructions: Whisk the mustard, mayonnaise or yogurt, salt, sugar, and paper together in a small bowl until combined. Add vinegar and whisk until smooth. Pour over salad and enjoy!
    • 1/2 cup Red Wine Vinegar
    • 1/3 cup Olive Oil
    • 1 teaspoon Lemon Juice
    • 2 Cloves Garlic, crushed
    • 1 tablespoon Italian Seasoning
    • 1/8 teaspoon White or Black Pepper
      • Instructions: Wisk together all ingredients in a small bowl until combines. Let stand for 15 minutes before serving. Enjoy!

For the seasoning blends, mix desired amount of each seasoning together in a bowl. Transfer to sealable container to keep spices fresh. Rub or sprinkle desired amount onto food while cooking. Enjoy!

    • Chili Powder
    • Cumin
    • Garlic Powder
    • Oregano
    • Paprika
    • Basil
    • Garlic Powder
    • Oregano
    • Rosemary
    • Thyme
    • Sage
    • Black Pepper

For more information, visit the following websites:

Daily Salt Intake: How Much Sodium Should You Have? (

Why Is Salt Bad for You? | New Health Advisor

eating right with less salt.ashx (

No Salt Vinaigrette Recipe | Allrecipes 

How to Make Your Own Low Sodium Seasoning Blends (

Two Minute Creamy Salad Dressing Recipe | Kitchn (


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