- Realize that looking for lower-sodium foods has gotten easier as the demand has increased. Most supermarkets now have no-salt foods such as ketchups, chips, peanut butter and crackers. Many health food and organic stores have even more options.
- Read labels, paying attention to serving sizes. It is key to know how much is a serving of the ingredient you are using. For example, some dressings and sauces are 1 tbsp servings and some are 2 tbsp servings. This can make a big difference on how much calories and sodium are being added to your meals. Look for foods with labels that say no salt added, unsalted, reduced sodium, lower sodium or sodium free.
- If it tastes salty it probably is. Avoid labels that say food is in brine, cured, pickled, smoked or marinated. These descriptors are a sure indicator of high sodium content.
- Purchase fresh fruits and vegetables in your produce aisles. If you need frozen vegetables, look for items without sauce or seasoning. Keeping low and no sodium frozen vegetables in stock is a good plan so you have quick options. Just be sure to check labels before you buy.
- Just because the brand you bought last time had no sodium doesn’t guarantee other brands will have no sodium. Every food producer makes things different. One package or something may have 10mg when the one next to it is 200mg. Always read the label if you have not bought tha specific brand before.
- Search for a low-sodium baking powder. Featherweight and Ener-G are both good no sodium baking powder options that works well for many recipes and is easily found online at http://healthyheartmarket.com/ or in health-food stores.
- When you first begin grocery shopping, it will take a long time. On your first trip to the grocery store plan on being there for an extra long time. You will be reading the labels of many different products. However, after a few trips to the store, you’ll start to know which brands are lower sodium or salt free and get a routine. Eventually, your shopping will go quickly, and you wont even notice the foods on the shelf that don’t fit into your life.