Remove the salt shaker. Do not have it in the kitchen when you cook or on the table when you eat.
Beware of commercially prepared salt substitutes.
Most salt substitutes are made of potassium chloride.
Your doctor must OK the use of a salt substitute because it can interfere with the action of some medicines or medical conditions.
Using a salt substitute does not allow you to wean yourself from the craving for salt.
Reduce or eliminate salt in your cooking.
Many recipes do not need salt.
If salt is needed for the flavor of the food, reduce the amount slowly. Start by reducing it by one-quarter, then by one-half, then by three-quarters.
Do not add salt to processed foods.
Eliminate obviously salty foods. These include:
flavored or seasoned salts
olives and sauerkraut packaged in salt brine
Try new seasonings.
Herbs and spices do not contain sodium.
Check labels to make sure they do not contain salt or sodium.
You may use flavored vinegar, sherry, wine and lemon juice for flavoring.
Learn to read food labels.
Figure out one serving size.
Compare one serving size to the amount you eat.
Figure out how much sodium the product contains for your serving size.
Low sodium is 140 milligrams or fewer per serving. Beware of 400 to 600 milligrams (or more) of sodium per serving.
Beware of ingredients that contain sodium such as monosodium glutamate (MSG), sodium nitrate, sodium benzoate and sodium bicarbonate.
Make a spice blend recipe. OK, so you're ready to throw out the salt — but save the shaker! Fill it with this spice blend and use it on home-cooked meals:
4 tablespoons dry mustard
1 tablespoons garlic powder
4 tablespoons onion powder
2 tablespoons white pepper
1 tablespoon thyme
1 teaspoon basil
4 tablespoons paprika.
Combine the spices and blend them well. Put a small amount of rice in the bottom of your shaker to allow the spice blend to flow easily. Fill the shaker with the spice blend, using a funnel. Label and store.
Make an herb blend recipe. This blend of herbs and spices is good on meats and vegetables.
1 teaspoon each:
¼ teaspoon each:
Vary the amounts to suit your taste. Fill the shaker with the spice blend, using a funnel. Label and store.