Allison Tallman, MS, RDN, CNSC, is a registered dietitian who has worked in health-care corporate wellness, nutrition communications, and sports nutrition.
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If you’re age 65 or older, your doctor may have told you to follow a low-salt diet. A low-salt diet, also known as a low-sodium diet, is essential to prevent and manage heart disease. Here are some tips to try:
Avoid or limit high-salt foods such as potato chips, frozen meals, packaged products, and canned products.
Many high-sodium foods don’t even taste salty. For example, a vanilla milkshake (11 oz.) has close to 300 mg of sodium, while 3 ounces of imitation Alaska king crab made from surimi has 715 mg. A croissant clocks in at more than 400 mg, according to the University of Maine Cooperative Extension.
Read nutrition labels and avoid any foods that have 400 mg or more of sodium per serving.
Instead, eat more fresh and raw foods like fruits, vegetables, and meat.
There are many low-salt snacks or prepackaged products. To find them, look for information on the label such as “no salt added” or “low-sodium.” (When reading food labels, low sodium is defined as 140 mg of sodium or less per serving.
Reduce the amount of salt you cook with. Instead use other spices, garlic, vinegar, and herbs for flavor.
Watch out for medications, too. Medications that fizz when added to water, such as Alka Seltzer, are high in sodium.
