The sodium content of our food has increased over the years and so has the effects it has on our bodies. Too much salt in our diets can lead to more than just high blood pressure, it can cause muscle cramps, dizziness, electrolyte imbalance and even cancer. Listed below you will find ten ways to decreasing the amount of sodium in your diet.

1. Limit table salt. Try tasting your food prior to salting it at the table. Many of us are in the habit of adding salt and pepper to our food that we don’t even know what it tastes like without it. You may decide that you like it better, or that you could limit what you put on.
2. Back to scratch. When cooking from scratch you get to decide how much or how little salt you add to the recipe. Prepackaged processed food has many additives in it in order to preserve it and give it a longer shelf life.
3. Try new seasonings. Use herbs when cooking to give food a whole new flavor without adding salt. You can also try one of the many seasoning blends that has low or no sodium in it. Sautéing vegetables with your meat or even adding citrus juices can enhance the flavor as well without adding extra sodium.
4. Change up your snacks. Snack on something healthier like fruits and vegetables instead of the high sodium options like chips, popcorn and pretzels. Or go for the low sodium options of the salty snacks.
5. Shop around. Check out the labels of different brands. The amount of sodium in a product can vary significantly by brand.
6. Try a salt substitute. Check with your doctor first before trying salt substitutes to see if it is safe for you. Because of the high amounts of potassium in them, they may not be good for people with kidney or other health problems.
7. Check your prescriptions. Most of us don’t realize it, but many medications are also high in sodium. Ask your pharmacist about the sodium content in your prescriptions and if there is another option that would be better for you.
8. Portion control. Don’t leave salty snacks like crackers or pretzels out in a large container or bag. As soon as you bring them home from the store portion them out into snack-sized baggies to keep you from overeating. It doesn’t take long to realize that the entire bag is gone when you planned on just having a snack.
9. Speak up. When eating out at a restaurant do not be afraid to ask about low sodium options or to request that your meal be made without salt or MSG. You will find that the majority of restaurants are very accommodating.
10. Just say no. Frozen foods are one of the biggest culprits of hidden salt. They may be convenient and cheaper, but they can cost you in the long run health wise. Try to eliminate as many frozen meals from your diet as possible. If you need something fast and convenient you have many options. Try cereal, sandwiches or leftovers for a quick meal.

Whether you have been directed by your physician to lower your sodium intake, or if you are trying to eat healthier, you can get a good start by implementing some or all of the tips listed above. Remember you only get one body here on earth so treat it right, and it will be good to you.