How to avoid adding salt to our food

Create healthy balanced meals to manage your salt intake. 2 (1)

Can we avoid adding salt to our food? Salt is a seasoning, a killer, a remedy, and a life-saving ingredient. How can we live without it?

Salt, the most significant source of sodium for our body, and one of the oldest food seasonings, was discovered around 8,000 years ago. It has been proven repeatedly that salt is crucial to our civilization. According to many nutritionists, salt plays a significant role in the proper functions of healthy cells in our bodies. Like staying hydrated, our body requires small amounts of salt for nerve and muscle function.

Managing your sodium intake becomes easier after learning where and how to identify it. All of our foods contain salt in various quantities. Whether you consume natural foods or processed foods, salt is always present.

The battle of adding salt to our food and creating healthy eating habits.

In a paradox, we discovered that eating healthy would benefit our chances of living healthier. Dieting and exercising are not the only options to live a healthy way of life. With the help of our surroundings, we seldom envision that the only way to live happy and healthy is to be a specific size and weight and look a certain way.

We indeed need to look healthy; here’s the word again. But what is healthy? How do we incorporate healthy habits into our lives? How do we successfully train our body to function how we think it should?

It is simple, with baby steps!

Salt is essential to our body, yes! Eating a lot of salt can lead to hypertension. With a balanced eating plan, you can start creating a heart-healthy lifestyle path you can follow and avoid unhealthy habits.

Hypertension, a silent killer, when not controlled, can damage your arteries, eyes, brain, heart, and kidneys. That is scary when a small change can make a huge difference in your lifestyle.

Healthy habits are easy to follow initially but challenging to maintain for many reasons. These reasons are primarily associated with time. Not having enough time to create and follow healthy habits is not an excuse. Healthy habits should not be treated as ashore.

The most important thing to know about not adding salt to our food

We know salt is the culprit of many illnesses. To manage your high blood pressure, you should first know your numbers. It would be best to learn what those numbers mean before taking steps to manage your health. Keep the chart below handy.

adding salt to our food - high blood pressure chart reading
high blood pressure chart reading

Your lineage is also a significant factor. If your family has a history of high blood pressure, it is best to take preventive measures early.

The solution

  1. Eat balanced meals.
  2. Gourmet salt with less sodium might be a better choice. Do your research before buying any type of salt.
  3. If using canned foods, always rinse and drain.
  4. Many frozen seafoods are washed in a saline solution before packaging. Always rinse your seafood and reduce the salt you want to add while cooking.
  5. Food labels don’t usually tell the whole story on their packaging. Use preventive measures by considering how the food is being prepared.
  6. No need for table salt at dinnertime.
  7. Avoid takeout foods as much as possible. They are loaded with sodium. Check out their website and read the nutrition facts. You will be surprised!
Dinner plate of balanced meal
Dinner plate of a balanced meal

Creating healthy eating habits will help us avoid adding salt to our food.

It took me a while to figure out what I needed to do. I am not going to lie; it was a challenge. But I persevere every day. With the right mindset, I believe that I can extend my lifespan.

Here are nine simple steps that have worked for me you can follow:

  1. Create specific, attainable health goals.
  2. Educate yourself on food and healthy eating habits that are both short-term and long-term.
  3. Consult a nutritionist or your doctor for guidance.
  4. Read the nutrition labels on all food packaging and even if a menu at a restaurant makes it available.
  5. Substitute foods and ingredients whenever possible.
  6. Add very little and sometimes no salt to your meat or poultry marinades.
  7. Buy quality ingredients, including spices and herbs; no salt-dried spices are a great way to season food.
  8. Maintain a healthy weight.
  9. Surround yourself with healthy eaters.

These steps have worked for me. They will take a while to adjust, and the rewards are great.

Originally published March 24, 2017. Updated and republished.


  • https://www.healthline.com/nutrition/salt-good-or-bad
  • https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure#:~:text=The%20American%20Heart%20Association%20recommends,blood%20pressure%20and%20heart%20health.
  • https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

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