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Step 1: Stop Adding Salt to FoodTo accomplish this step, try the following tips:
- Take the salt shaker off of the table.
- Do not add salt when cooking.
- Experiment with low- or no-salt herbs, spices, and seasoning mixes.
Try using seasonings like black, cayenne, or lemon pepper. Dried and fresh herbs such as garlic, garlic or onion powder (not salt), dill, parsley, and rosemary are also naturally very low in sodium. Combination spice mixes in a bottle are great as long as salt or sodium are not one of the ingredients.
- Sprinkle fresh lemon juice over vegetables and salads. Season or marinade meat, poultry, and fish ahead of time with onion,
garlic, and your favorite herbs before cooking to bring out the flavor.
- Avoid spices and seasoning mixes with the word salt or sodium in the name. They will be high in sodium. For example, just a teaspoon of a seasoned salt such as garlic salt or celery salt contains about 1,500 mg of sodium. View this chart for a list of high-sodium seasonings.