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Fix Foods the Low-Sodium Way

Sodium Topics
"I need to cut down on salt and salty foods. Eating less salt and sodium also can help my blood pressure go down."

"Sodium is a part of salt. It also is a part of mixtures used to flavor and preserve foods."

"Listen to these tips:

  • Try to cook from 'scratch.' Start with foods low in salt and sodium.
  • Use herbs, spices, and fruit juices to season food.
  • Do not add salt to your food when cooking or at the table.
  • Rinse canned foods like tuna and canned vegetables to remove salty juices."

Shake On The Herbs and Spices
  • basil
  • bay leaf
  • chili powder
  • cinnamon
  • cumin
  • curry powder
  • dry mustard
  • garlic powder, not garlic salt
  • onion powder, not onion salt
  • oregano
  • paprika
  • parsley
  • pepper, black and red
  • poultry seasoning
  • thyme
  • no-salt spice blends (try the recipe for Hot 'N' Spicy Seasoning)

Hot 'N' Spicy Seasoning
  • ¼ cup paprika
  • 2 tablespoons oregano
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • ½ teaspoon red pepper
  • ½ teaspoon dry mustard

Mix all of the above in a bowl.

Store in airtight container.

Tastes good on meat, poultry, or fish. Instead of salt, sprinkle some on the food and then cook it as you usually do. Or, mix some with plain bread crumbs and then coat the meat with the crumbs. If you like it very spicy, use more.

Snack On...

  • Bagels, raisin toast, or English muffins with jelly and a little margarine
  • Air-popped popcorn with no salt or butter
  • Unsalted pretzels and crackers
  • Low-fat cookies (animal crackers, fig bars, gingersnaps)
  • Fruits,vegetables
  • Fruit juices and drinks
  • Nonfat frozen yogurt, sherbet, popsicles
  • Hard candy, jelly beans

Instead of...
  • Salted popcorn with butter
  • Salted pretzels and crackers
  • Salted chips
  • French fries
  • Pork rinds


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