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Cardiac Cookbook |
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Tips for reducing sodium intake:
Try to limit sodium intake to 2000-3000 mg per day.
Get rid of the salt shaker
- Remove the salt shaker from the table.
- Do not add salt to food when cooking.
- Replace salt with a salt-free substitute like Mrs. Dash, Papa Dash, Kroger Zesty Blends or a mixture of favorite spices.
- Check with a physician before using a salt substitute (eg. Nu Salt, Lite Salt) as most salt substitutes contain potassium and could be harmful.
Avoid canned or boxed foods
- Sodium is often used as a preservative in canned and boxed foods.
- Avoid canned meats, soups, canned vegetables, condiments, frozen convenience foods, and TV dinners.
- Try to use fresh, frozen, or no-salt-added canned vegetables, and make foods from "scratch".
Avoid processed, canned, smoked or cured meats like:
| Bacon | Deli Meats | Polish Sausage |
| Beef Jerky | Frankfurters | Pepperoni |
| Bratwurst | Ham | Salami |
| Braunschweiger | Liverwurst | Sardines |
| Canadian Bacon | Lunch Meats | Sausage |
| Canned Fish | | |
Avoid obviously salty snacks including most corn chips, potato chips, snack crackers, dill pickles, olives, pretzels, and salted nuts/seeds. Choose unsalted varieties when possible.
Learn to prepare meals with less salt. Season foods using herbs, spices, flavored vinegar, flavored olive oil, and fruit juices.
Avoid high sodium condiments including:
| BBQ Sauce | Garlic Salt | Salad | Taco Sauce |
| Bouillon | Gravy | Dressing | Tamari Sauce |
| Catsup | Kosher Salt | Seasoned | Teriyaki Sauce |
| Cheese | Light Soy | Salt | Worcestershire |
| Chili Sauce | Sauce | Sea Salt | Onion Salt |
| Dill Pickle | Mustard | Soy Sauce | Steak Sauce |
Instead of using bottled salad dressings on salads, try: olive oil, vinegar, lemon juice, herbs, spices, or pepper.
Read food labels to determine the amount of sodium in your food. You should limit your intake of sodium to 2000mg per day.
| Nutrition Facts |
| Serving Size ½ cup (114g) |
| Amount Per Serving |
| Calories 90 | Calories from Fat 30 |
| | % Daily Value* |
| Total Fat 3g | 5% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 300mg | 13% |
| Limit sodium to 2000mg per day |
Sodium: What Does the %
Daily Value Mean?
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More than 20% = Red Light
Stop! This food is too high in sodium!
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More than 20% = Yellow Light
Use with caution and carefully monitor portion sizes to avoid eating too much sodium.
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0-10% = Green Light
This is a low sodium food.
Go ahead and enjoy! |
Spice Up Your Meals the Salt Free Way
 Pork
Apples, cloves, applesauce, cinnamon, sage, thyme, garlic, rosemary, onion
cayenne pepper, chili powder |
Lamb
Garlic, mint, curry, oregano, rosemary |
Fish
Basil, bay leaf, chili powder, dill, ginger, sage, oregano, paprika, tarragon, thyme, fennel, lemon juice, mushrooms | Potatoes
Basil, caraway, chives, dill, marjoram, parsley, onion savory, garlic
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Beef
Basil, rosemary, savory, onion, marjoram, sage, oregano, bay leaf, thyme, pepper | Chicken Soup
Bay Leaf, Mace, Marjoram, Paprika, Parsley, Sage, Thyme |
Pasta
Basil, chives, marjoram, saffron, garlic |
Eggs
Basil, chives, marjoram, tomato, oregano, thyme, tarragon, onion, paprika, green pepper, parsley |
Creamy Soup
Chives, Sage, Rosemary, Tarragon |
Poultry
Ginger, tarragon, marjoram, sage, thyme, parsley, paprika, cranberries, mushrooms |
Bean Soup
Basil, Oregano, Coriander, Savory, Thyme, Rosemary | Rice
Cumin, fennel, saffron, turmeric |
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