How to Lower Salt Intake for Weight Loss

Many of us are looking for tips to help lower our weight and the health risks that come with carrying those extra pounds, such as heart disease and high blood pressure. While many fad diets that boast of quick weight loss depend on the initial water loss that comes from reducing salt intake, there are also sound reasons to follow a low sodium diet. For example, many high calorie processed and fast foods are high in salt and sodium. If you monitor your salt intake, you will be more likely to avoid these types of unhealthy foods.

Instructions

• 1

  Become a label reader. Because different types of salt vary in their level of sodium, it is technically your sodium intake that should be monitored for health and weight loss. The average American consumes around 5,000 mg of salt per day; however, the recommended amount is 2,400 mg, or about 1 tsp. of salt. For a low sodium diet, look for foods that have 140 mg of sodium or less per serving.

• 2

  Avoid fast food, cured meats, pickled foods, salty snacks, seasoning salts and condiments. If it tastes salty it probably is.

• 3

  Be a creative cook. Salt makes many foods taste better, but just because you have committed to limiting your salt intake does not mean you're doomed to bland, boring food. Experiment with fresh and dried herbs, citrus juices, flavored vinegars, and salt-free seasonings.

• 4

  Drink plenty of water. Getting in eight glasses of day is good for many reasons. Drinking water flushes away excess salts and other toxins. It also helps curb the craving for unhealthy snacks because it keeps you feeling fuller.