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One important way TO achieve this goal is TO HAVE a diet that is also low IN sodium. IN their booklet Why Should I Limit Sodium?, THE American Heart Association states that THE body needs TO maintain a good balance OF sodium AND water. THE average person only requires about 500 milligrams OF sodium per day (less than 1/3 OF a teaspoon). THE average American, however, consumes 1 TO 3 teaspoons daily. 4531

Do drink THE water

Drinking more water helps counteract THE effects OF increased sodium IN THE body. THE average person probably needs more than THE standard eight cups OF water per day (64 ounces), according TO Dr Pescatore. He recommends THE total number OF fluid ounces TO BE "a little less than half OF your body weight (in pounds). SO a 200-pound person needs about 90 ounces OF water per day. (Here's another helpful tool TO calculate water intake!)

Have a fresh focus

"A focus on fresh, more natural foods is helpful, as those foods are typically much lower IN fat AND sodium," says Dr Mitchell. Lou Tenaglia is a Kennesaw, Georgia low carb dieter who often makes his meals at home instead OF going OUT TO eat. He prefers fresh or frozen foods AND stays away from canned products. "Anyone who chooses TO make their own food is going TO HAVE more control over the intake OF their own sodium," he says. "It is not hard, especially when you limit carbohydrates." He has found that a lot OF popular high-carb foods also tend TO HAVE a lot OF salt.8229

Spice is nice

One delicious way TO reduce sodium IN foods is TO add fresh seasonings, instead OF salt, TO low carb meals. "Sprinkle on herbs AND spices," says Carol Forman Helerstein, PhD, AND Nutritionist for ZoneChefs, a low carb food delivery service. "Go TO THE health food store (for sodium-free selections)". With THE offerings now available, there is NO excuse FOR any salt-free meal TO BE bland.

Learn THE labels

There are a lot OF commercially prepared low carb meals, but Dr Susan Mitchell, Registered Dietitian AND SuperTarget Nutrition Expert, cautions dieters TO learn THE ingredients IN those meals. "Become an avid label reader when using ready-to-eat, pre-packaged low carb foods," she says. Any label ingredient that has THE word "sodium" IN it should BE limited. Beyond table salt (sodium chloride), those items include baking soda (sodium bicarbonate), AND MSG (monosodium glutamate).9790
Those living THE low carb lifestyle can get added health benefits by reducing THE amount OF salt IN their foods. Whether THE goal is TO lose weight or TO reduce THE risk OF heart disease or diabetes, these tips make it possible TO HAVE a great meal without having great amounts OF sodium. 7761
Fred Pescatore, MD AND author OF The Hamptons Diet, adds, "It is important TO check nutritional labels and serving sizes." Savvy shoppers may find that some foods seem TO HAVE acceptable sodium levels, but THE serving size is actually very small. He explains that once consumers HAVE the size information, they can decide TO "mix their selection with lower sodium foods SO that their total sodium balance is healthy." 3850