jas218님의 저널, 2009년 03월 1일

You could use the salt substitute stuff that has potassium instead of sodium. Or use "Spike" or nutritional yeast, which both have kind of "salty" tastes without salt. 

I will look it up. Thanks 

How to cut sodium (I've found more info so I am sharing ) You may or may not be particularly sensitive to the effects of sodium. And because there's no way to know who might develop high blood pressure as a result of a high-sodium diet, choose and prepare foods with less sodium. You can cut sodium several ways: Eat more fresh foods and fewer processed foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than luncheon meat, bacon, hot dogs, sausage and ham are. Buy fresh and frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher. Opt for low-sodium products. If you do buy processed foods, select those that have reduced sodium. Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes. Baked goods are an exception. Leaving out the salt could affect the quality as well as the taste of the food. Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium. Use herbs, spices and other flavorings to enhance foods. Learn how to use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals. Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt (sodium chloride) and other compounds. To achieve that familiar salty taste, you may use too much of the substitute and actually not use less sodium. In addition, many salt substitutes contain potassium chloride. Though dietary potassium can lessen some of the harm of excess sodium, too much supplemental potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention. Your taste for salt is acquired, so it's reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. Most people find that after a few weeks of cutting salt, they no longer miss it. Start by using no more than 1/4 teaspoon (1 milliliter) of added salt daily, and then gradually reduce to no salt add-ons. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.  

Look for 'no salt added' or 'reduced sodium' items at the store. I use a lot less prepared foods since I started watching the sodium. Your tastebuds will adjust to less salt! 

Keep away from prepared foods, mixes and restaurant fair. Canned anything is usually loaded with salt and cheese is a big culprit. I have found meunster is usually lowest in salt per slice while American is just full of it-sometimes as much as 360 mg per slice! Bagels are another one-I found some at Trader Joe's with 240mg each rather than the usual 500+ found in many of them. I usually fall under 2500 mg a day unless I am using prepared stuff or eating out. Just read every label and compare products-we had to really reduce sodium last year when my husband had a heart attack and stroke so I read read read! :) 

When eating out, avoid anything with a "glaze." Those are like pure sodium. Most sauces have insane amounts of sodium as well as gravies. Prepared/Boxed foods are usually high in sodium. For cheeses, the harder the cheese, the lower the sodium. Meunster and sharp cheddars are the best.  

Thanks everyone. I have been reviewing my days and the processed foods or days I ate at a restaurant the sodium was out of this world. I thought I cut back a lot but then again not enough. One step at a time.