How to ease into a lower-salt diet and still love your food
Small changes can make a big difference.
If you have congestive heart failure (CHF), reducing salt intake can be one of the most effective ways to manage symptoms and support your heart. Salt causes fluid retention, which puts added strain on your heart and can worsen symptoms. The good news? Cutting back on salt doesn’t mean giving up on flavor. These tips can help ease the transition.
Check food labels for sodium content
Packaged foods often contain high levels of sodium, even if they don’t taste especially salty. Start by reading labels closely to understand how much sodium is in each serving. Aim to choose foods with less than 140 mg of sodium per serving, which is considered “low sodium.”
Buy reduced sodium products
Low-sodium or no-sodium versions of foods like soups, sauces, and canned goods offer the same convenience but with less salt. (Pro tip: Draining and rinsing canned foods like beans can remove around 40% of the sodium.) These small swaps add up over time.
Medications your way
Do a taste test
It can be a habit to reach for the saltshaker automatically while cooking. Instead, try tasting your food first to see if it really needs the extra salt. Often, you may find that the dish is already flavorful enough on its own.
Flavor with herbs and spices
Experiment with herbs and spices to add layers of flavor without relying on salt. Salt-free spice blends are widely available and can really boost the flavor of meals. Try combinations like garlic and rosemary, basil and oregano, or black pepper with lemon zest.
Be careful with condiments
Condiments like soy sauce, ketchup, and salad dressings can be surprisingly high in sodium. Opt for low-sodium versions when possible and use condiments sparingly.
Give your taste buds time to adjust
Taste buds adjust over time, and soon foods with lower salt levels will taste just right to you. Be patient with yourself and celebrate small wins along the way as you settle into a heart-healthy, lower-sodium lifestyle.
Use caution with salt alternatives
Most salt substitutes replace some (or all) of the sodium with potassium chloride, a naturally occurring compound that tastes similar to salt. However, potassium may not be safe for all people with CHF. Some CHF medications, like diuretics cause loss of potassium. Other medicines, like angiotensin converting enzyme (ACE) inhibitors, increase potassium in the body. Potassium helps regulate your heart rate, so having too-high or too-low potassium levels can cause complications for people with CHF. Talk to your doctor about how much potassium is safe for you.
