Keeping Salt Out of a Low Fat Diet

Lowering fat intake should not be the only concern of people who try to lose weight. A low fat diet also needs to be low in sodium in order to assure a healthy heart. Keeping salt out of a low fat diet is a bit difficult, as there is plenty of sodium in processed foods such as:

  • Frozen dinners
  • Canned soups
  • Boxed noodle
  • Rice dishes
  • Canned vegetables

Because of such products, the sodium intake may be high even when you do not add any salt to your foods. Low salt diets prevent extra fluid from forming in your blood and hence, protect the heart from doing extra work. 

Keep Salt Out of Your Foods

This is one of the first steps that need to be taken when following a low-fat, low-salt diet. In order to remove salt from your food, you should first exclude it from your low fat recipes. Also, you may want to put the salt shaker out of sight, so any temptation is eliminated. These two first measures will help you to lower the sodium intake by up to 30 percent. Spices, herbs, and seasoning mixes can be used instead of salt, in order to enhance the taste of the foods. Some of the viable options include:

  • Cayenne, black, or lemon pepper
  • Garlic or onion powder
  • Dill
  • Parsley
  • Rosemary

Spices can also accelerate your metabolic rate, and hence, promote weight loss if used with moderation.

Learn to Cook Without Salt

If you do not have any low-sodium recipes in mind, you can consult one of the numerous low-salt cookbooks. These provide alternatives to the recipes you already know, as well as numerous new recipes. Most foods can be cooked without salt if the right ingredients are used. 

Eat Fresh Low-Sodium Foods

Fresh fruits and vegetables contain insignificant amounts of sodium. As part of your low-sodium, low-fat diet, you can either eat these raw or in the form of juices. Fresh poultry and fish are also recommended when following this type of diet. Fresh food, in general, can be consumed without concerning the amount of sodium. 

Instead of fresh food, you can also try canned fruits or plain frozen vegetables. Several healthy examples include:

  • Dried beans
  • Peas
  • Lentils

When cooking these, make sure you do not add any salt or fatty ingredients. 

Check Food Labels

Most food labels display the content of sodium, among other nutritional facts. One of the things that you need to remember is that the majority of processed foods contain high amounts of sodium. Some snacks, and even instant hot cereals, fall in this category and must be avoided. Once you learn which foods are safe, you can go shopping without any second thoughts. 

Making sudden changes in your diet is not recommended. Therefore, you are advised to lower the sodium intake gradually. This substance is dangerous when consumed in high amounts, but otherwise, it is required by the body. Keeping a menu full of low-fat, low-sodium foods at hand will act as a reminder of what eating healthy really means. Even though low-salt, low-fat diets are recommended mainly to people who suffer from gallbladder problems, you can rely on such a dietary plan when losing weight, too. 


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Posts By Sequoia
  • George L. Bravo

    please send me a low fat low salt diet, plan I am a hypertensive and my wife is a diabetic. We are filipinos, we had been eating pork and beef before but just recently we cut on it, what we eat now is chicken meat (breast) and vegetables. we would like to have a cooking plan for low salt low fat and low sugar diet. I am 46 and my wife is 48. thank you and God bless you