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The one thing your doctor wants you to quit (and 5 ways to do it)

By Brierley Wright, M.S., R.D., August 26, 2009 - 10:58am

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Brierley asks: What are your tips and tricks for cutting back on sodium?


I use more herbs and spices, which I keep fresh in a dark cupboard. I order them rather than buy them from a grocery or anywhere they may have been sitting on a shelf in clear containers and exposed to light for months or even years.

Last summer we had zuccini and yellow squash right from the garden which was so good that not even my husband wanted to put salt on it!


12/12/2012 - 11:13am

I never cook with or add salt to recipes. I avoid eating out because you can tell the server all you want NO salt on anything of mine, but lots of things are already prepared and contain salt in them. I use lots of fresh ground pepper and other seasonings to add flavor and zing to foods instead of salt. Stick with fresh fruits and veggies when possible instead of canned.


11/23/2012 - 5:46pm

I once watched a program that said people that use a lot of salt on their foods usually shake the salt shaker a certain number of times. I watched my husband salt his food for a few days and sure enough it was a certain number of shakes. When he wasn't looking I put some scotch tape on the underside of the shaker lid to close up a few of the holes. He still salts his food a certain number of shakes, but the sodium is greatly reduced. He hasn't noticed!


10/15/2012 - 4:33am

I read the percentage on the products I buy. I buy low percentage sodium.


07/04/2012 - 12:07pm

I use lemon or lime juice a lot in place of salt. I love poached eggs with a sprinkle of tarragon and a good squeeze of lemon juice. Adding both the juice and zest of lemons or limes is a great addition to homemade vegetable soup. Chopped fresh ginger is also a great addition.


06/26/2012 - 1:32pm

Thumbs up! I did this a long time ago & no longer miss having much salt.


05/02/2012 - 5:42pm

Spices,spices,spices! Fresh and dried-both can be used to make any dish taste unique...without salt.


05/02/2012 - 5:09pm

1) Read labels! Do not assume anything. It's surprising where high amounts of sodium can be found. I discovered that a hoagie roll I liked to use had 1000mg of sodium. Then I was adding high sodium deli meats and cheese. Check out the difference between a can of tomato sauce and a can of tomato puree. Then buy the puree.

2) Before eating out, visit their website and read the nutrition data. It's surprising how much salt is in the food. For example: Arby's has a new "Super Reuben" that has 2430mg of sodium. That's an entire days worth in 1 sandwich! The fries add plenty more.

3) Force yourself to consume less salt. In the beginning you won't like it because food tastes bland. Over time your taste buds will adjust.


03/28/2012 - 4:05pm

using pepper on prepared food seems to accuentuate an obvious flavor which seems tohelp replace the need for immediate salt.


11/01/2010 - 1:53pm

I love salt. A lot. And if I die a little earlier due to my salt intake, well, so be it.


12/30/2009 - 4:57pm

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