As you gradually ease up on sodium, your taste buds won’t crave as much salty food. Here’s how to get started:
Check the Nutrition Facts on food and drink packages to know exactly how much sodium you’re getting. Reminder: At minimum, you’re aiming for the daily sodium total to come in under 2,300 mg.
Look for items marked “low sodium,” “reduced sodium” or “no-salt-added.” Several grocery stores even offer low-salt versions of your favorite snacks.
Keep it fresh
“Stay away from things like frozen dinners, fast food and canned soups,” Dr. Gupta says. To build your meals at home, opt for fresh fruits, veggies and meats. That means avoiding meats that are marinated, canned, smoked, brined or cured.
Expand your horizons
Put down the table salt. Instead, let herbs and spices take your food in a new direction. Or try using lemon, lime or vinegar as an added flavor boost.
Divvy it up.
You can curb your sodium intake if you share a meal in a restaurant or take half home to finish the next day.
“Pretty soon, you’ll see that these small changes add up to big health benefits,” Dr. Gupta says.