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Step 2: Adapt Your Preferred Foods to Low-Sodium VersionsTo do this, try these tips:
- Consider getting a low-salt cookbook.
You can find excellent low-salt cookbooks at your local library. You can also buy one at a bookstore or on the Internet. After getting used to low-sodium eating, you will be able to adapt your favorite recipes to low-sodium versions.
For example, if you like soup, make your own low-sodium version with fresh meat and vegetables. Toss the ingredients into a slow cooker, and use herbs and spices for seasonings. Make extra and freeze some for later meals.
- Use low-sodium substitutes for foods that you like.
For example, prepare a fresh lean pork roast instead of a country ham.
You can cook fresh chicken, turkey, roast beef, or pork without adding salt and use the meats for sandwiches instead of packaged lunch meats. Use fresh lettuce, tomato, and onion for flavoring.
View this chart for a variety of low-sodium alternatives for high-sodium foods.
- Look for low-sodium versions of the foods you like.
Many types of canned goods are now available in low-sodium versions. Look for canned foods labeled sodium-free, no-salt, low-sodium, light in sodium, very low- sodium, reduced-sodium, less-sodium, or unsalted.
You can also remove some sodium from canned foods by rinsing them. Keep in mind that this does not remove all of the sodium.
- Select low-sodium cheeses or yogurt when making sauces.