Low Sodium Diet Ideas

My husband is on a low-sodium diet. It's really hard, but once you get used to it, it's not so bad. I generally don't alter recipes much. I don't add salt (of any kind, not even sea salt), and I've learned to used low-sodium products. Whole Foods and Trader Joe's both have low-sodium options in just about everything! When cooking, I generally add in lemon juice and red pepper flakes. Those add flavor without adding sodium.

READ LABELS! Things to watch out for is baking powder (you can order a low-sodium kind over the internet). Most markets have low-sodium chopped tomatoes and other canned tomato products. Both Trader Joe's and Whole Foods have low-sodium spaghetti sauce that are inexpensive and quite good.

Look out for chicken. Many brands have sodium added in--particularly if it's Kosher. Read the label!

Many packaged breads are loaded with sodium! At Whole Foods, you can get sodium-free bread crumbs for cooking! Yay!

C.
www.littlebitquirky.blogspot.com

hello
try SEA SALT.. it has more flavor and you neednt use as much as pure table salt. additionally, unlike table salt, sea salt when added, needs a few minutes to melt completely into one's cooking.... I mention this because if you taste the food right after you use it, you may not taste the complete salt flavor, but once it melts, then you do. also... Himalayan salt is actually suppose to be good for one in that it has minerals in it.. again, like ANYTHING, needs to be used in small doses. Apart from finding recipes, I would suggest staying clear from eating out.... especially fast food which is filled with salt...
try making dishes like grilling chicken (make extra) that way you have some left for the next day at which time you can make an Arugula and grilled chicken salad.. add avocado too... this way you get protein, greens and lots of fiber which will help him to stay full and perhaps not want to eat as much. add raw (like fruits veggies when you can) to EVERY meal this way again, you get all that fiber. I am of the opinion that IF he loses the weight, the high blood pressure might normalize it.. that is not to say you shouldnt back off salt..
ummm what else.. I like turkey burger on those oroweat THINs... I broil em and add a tiny bit of olive oil... then toast the buns... add a LOW fat cheese if you desire cheese then lots of tomato, pickles, bell peppers or whatever veggie you desire.. they really are very good..
another meal I make is homemade pasta sauce but instead of beef I add turkey... you don't need to go crazy, just find simple and little ways to gradually modify your diet and the more good stuff you add, the less junk you ll want.. at least that is what is wking for my family..
best of luck to you!

My mom has High bp too.
She does "deep breathing" exercises... which helps a lot.
If you look online, you can read about it. Just input the words "how to do deep breathing exercises."
It also helps stress. And 'stress' can elevate the blood pressure too.
My Mom took a class on it, actually.
And it really helps.

Just reduce the amount of salt in your cooking, or don't put any salt in it. Leave the salt for people to sprinkle on themselves.
Use herbs to cook with.
Or garlic powder which adds a lot of flavor.

all the best,
Susan

try going to whole foods or central market for creative new salt free spices....or using a salty substitute (braggs liquid aminos has a very salty flavor, but only naturally occuring salts)

The best advice I have is to not eat foods that come in boxes or cans as they tend to be extremely high in salt. Also, prepare whole food (food that does not come in boxes) recipes with less salt (or salted spices) and allow the other people you're feeding to salt their food to taste. Watch out for boxed cereals, also. They hide a ton of salt. Of course- no fast food or restaurant food. They also are very high in salt.

Best luck in your endeavor!

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new...

This is a link to the DASH Diet which is a way to safely lower sodium content and blood pressure. It has a lot of good information on how to adapt your current lifestyle to lower sodium intake on a daily basis.

Diet and exercise will have a profound effect on lowering blood pressure but don't be too discouraged if your husband has to go on medication. I deal with HBP issues from time to time and while I have it under control now, my doctor did explain to me that since it is a family issue the likelihood of me having to go on medication (eventually and probably when I'm significantly older) is a great possibility.

Easy tips - throw out all the salt shakers in your house. That includes Mortons, kosher salt, sea salt, etc. You can easily turn to herbs and spices (check the label to be sure there is no added sodium - Spice Hunter is a great brand) to flavor the food.

Also, increase the amount of potassium in the diet. Common foods that are high in potassium include bananas, potatoes/sweet potatoes, and kiwi. It's easy to do a google search on high potassium foods.

Good luck to you!

Kosher meat and chicken in particular is very high in sodium. YOU CAN STILL SERVE IT, THOUGH. Just soak it in cold water for one hour before you cook it.

No canned foods.

Lemon juice, other spices are great for taste.

Watch the sodium amount PER SERVING. Make sure you know how much is in a serving.

Trader Joes and Whole Foods - yes!

Lots of sodium in bagels. Avoid eating out. Many carbs are low sodium (pasta, rice).

It just takes getting used to....

Good luck!

Hide the salt shakers to reduce temptation or use of habit! No prepackaged microwave meals. Use the frying pan, oven, and grill with spices- garlic, paprika, dill, pepper, lemon, a little mustard to add flavor to your meals. Try not to lecture your husband during meal times (I'm not saying you do, but it can be hard if he is addicted to salt and he needs to get healthy). Good for your family. Think Positive.