How to Eat Without Salt

High blood pressure can have a negative impact on anyone's health, and especially impacts the health of those over the age of 35, those who are overweight and those who eat fatty, salty foods, according to Cleveland Clinic. Reducing your salt intake could reduce your chances of further health complications resulting from hypertension. You can learn to eat without salt by gradually reducing your sodium intake and replacing salty foods with nonsalty foods. Generally speaking, you should talk to your doctor before beginning a new diet plan.

Instructions

• 1

  Eat sodium-free, whole grain cereal for breakfast. You can purchase sodium-free, ready-to-eat cereal from the grocery store or prepare flavorful hot cereal, such as oatmeal, with cinnamon and honey. You can also purchase sodium-free bread and butter, if you normally eat toast for breakfast.

• 2

  Prepare starches such as root vegetables, pasta and rice by steaming or baking. Bake flavorful, salt-free potatoes and yams with herbs and olive oil and steam rice in a rice cooker instead of preparing it with salt and spices. You can also make creamy pasta dishes using salt-free dairy ingredients, flavored oils and fresh or dry herbs.

• 3

  Grill fresh, rather than preserved, meat, poultry and fish with herb rubs and lemon juice. Herbs, such as basil, marjorum, thyme, sage and rosemary, are commonly used to enhance the flavor of such meats. You can also use salt substitute products such as Mrs. Dash and Nu Salt to enhance the meat flavor, when necessary.

• 4

  Snack on fresh fruit, raw vegetables and unsalted nuts. Fruit and raw vegetables can be consumed whole or combined to make salads, without adding salt. You can get additional nutrition by turning your raw vegetables into juices, rather than cooking them. You can also make salt-free desserts by grinding nuts and combining dates, raisins and other dry fruit.