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Has your doctor recently told you had to go on a low-sodium diet? If so you are probably finding this to be quite a challenge as you discover that sodium seems to everywhere? You are certainly not alone here as the typical American eats entirely too much fast food and when at home tends to choose high sodium comfort foods. Processed foods such as canned soups and vegetables, frozen dinners, boxed noodles, salsas and chips are all high in sodium.

For those on a low-sodium diet it is typically recommended to consume somewhere between 2,000 to 3,000 milligrams (mg) of sodium each day. That translates to about one teaspoon of salt, which equals approximately 2,300 mg of sodium.

So exactly what can you do to cut back on the sodium? Here are some helpful tips to get you on the right track and as with any major lifestyle change the key is to just get started. Take the first step and then work on the second before you know it you will be able to master living the new low sodium lifestyle and it will become a regular part of your daily routine:

Number one ” dont beat yourself up. The goal is not to eliminate all the salt entering your system it is to reduce your sodium intake down to the level your doctor prescribed.

Stop adding salt to your food ” dont add it at the dinner table and dont add it when cooking. Yes these old habits will be hard to break and you also have to be aware not to deprive yourself of wonderful taste. But salt isnt the only way to provide great taste. Learn to experiment. Start by filling your salt shaker with some salt-free herbs and spices. A great place to start is by combining some of these ” basil, oregano, parsley, cayenne pepper, onion, garlic and lemon pepper are all great options. Begin mixing small amounts until you find a combination that suits your tastes.

If you dont already own one go and buy a peppermill. The taste of freshly ground peppercorns is amazing and there are so many varieties to choose from ” the more common black like Lampong or a more upscale like Tellicherry. Or for some really exotic taste sensations try Green, Pink or Sichuan peppercorns. For a peppercorn with European style go for a white peppercorn, these have a bit less bite than the black peppercorns.

Learn how to analyze food labels ” when you are comparing products side-by-side you will soon see some amazing differences between products that may at first glance seem identical. A good rule of thumb is that all packaged food is going to have higher levels of sodium than fresh foods. But when you know what to look for you can still make healthier choices!

Embrace fresh fruits and vegetables as they are very low in sodium levels and as a bonus you can also eat about as much as youd like and not worry about packing on any extra pounds. Other good choices are fresh lean beef, chicken as these tend to be low in sodium as well.

Learn how to fully experience herbs ” before adding herbs to your dish crush them in your hand to bring out the full taste. Also most herbs provide the most flavor when added towards the end of the cooking process.

Be aware that it is going to be difficult to change your eating habits, so remember to start small. Start with changing your sodium consumption on just one meal a day. Once you have changed the habit so that you always eating that one meal as low sodium as possible then look to add a second meal. This steady life altering approach will have you on the right path before you know it. While it will take some time before you have a solid understanding of low-sodium foods, you will soon learn to adjust. Eventually you will barely even miss salt as your taste buds will come alive when they are exposed to a world of mouthwatering new tastes and flavors.