He’s Knocking on My Door

Category: Low Sodium

This is where we will discuss a low sodium lifestyle

  • The Great Shrimp Sodium Surprise

    The Great Shrimp Sodium Surprise

    Over the last couple of weeks, I’ve had a few mornings where my daily health checks just didn’t look right.

    My weight was up.

    My body-water reading was up.

    My feet were a little swollen.

    And I was sitting there trying to figure out what had changed.

    I’m pretty obsessive about sodium and fluid intake at this point, so when something jumps unexpectedly, I usually start retracing what I ate the day before.

    One thing kept showing up.

    Shrimp.

    That surprised me because shrimp has always seemed like one of the safer foods.

    Plain shrimp.

    No breading.

    No heavy sauce.

    No obvious salt.

    How bad could it be?

    Apparently, pretty bad if you buy the wrong bag.

    Shrimp Isn’t Always Just Shrimp

    Fresh, untreated shrimp can actually be fairly reasonable when it comes to sodium.

    NOAA lists raw pink and white shrimp at about 148 mg of sodium per 100 grams.

    That is not sodium-free, but it is a completely different world from some processed frozen shrimp.

    Researchers have found raw retail shrimp products ranging from about 170 mg all the way up to 1,130 mg of sodium per 113-gram serving.

    Think about that for a second.

    Two bags of shrimp can look almost identical.

    Same color.

    Same size.

    Same shape.

    Same freezer case.

    But one can contain several times the sodium of the other.

    That is where this gets interesting.

    Why Would Frozen Shrimp Have So Much Sodium?

    Shrimp is highly perishable.

    Once it is caught, quality can deteriorate quickly, and freezing creates its own problems. During freezing and thawing, shrimp can lose moisture, texture, and weight.

    Food processors often use moisture-retention treatments to reduce those losses.

    One of the most common is sodium tripolyphosphate, usually abbreviated STPP.

    STPP helps shrimp retain water and maintain texture during freezing and thawing. Salt may also be included in treatment solutions.

    From the processor’s point of view, this makes sense.

    The shrimp keeps more moisture.

    It loses less weight during thawing.

    The texture holds up better.

    There is potentially more sellable weight.

    The problem for someone watching sodium is that the shrimp you thought was basically plain seafood may no longer be plain seafood.

    The Label Is Where You Have to Start

    This is why I have learned that you cannot look at a bag of shrimp and assume anything.

    Flip it over.

    Read the Nutrition Facts.

    Then read the ingredient list.

    Look for things like:

    • Sodium tripolyphosphate
    • Sodium phosphate
    • Sodium chloride
    • Salt
    • Sodium bicarbonate
    • Sodium carbonate
    • Sodium citrate
    • Wording such as “treated with” or “solution added”

    Not every processed shrimp product is extremely high in sodium, and not every additive has the same effect.

    But if sodium matters to you, the ingredient list is worth reading.

    I used to look at shrimp and think:

    Shrimp is shrimp.

    I don’t anymore.

    Then I Found Something That Really Got My Attention

    While looking into this, I came across a U.S. market survey involving 152 samples of raw and cooked peeled shrimpcollected from retail locations.

    The sodium variation was huge.

    Raw shrimp ranged from 170 to 1,130 mg per 113-gram serving.

    Cooked shrimp ranged from 100 to 612 mg per 85-gram serving.

    But that wasn’t even the part that bothered me the most.

    Only 31 percent of the samples correctly reported the sodium amount on the Nutrition Facts panel within the allowable tolerance.

    After accounting for the permitted variation, researchers found that about 53 percent of the samples underreported sodium, while roughly 15 percent reported more sodium than testing actually found.

    That one got my attention.

    If you are just casually watching sodium, a difference on a label might not seem like a huge deal.

    If you are trying to tightly control sodium because you are watching weight, swelling, fluid retention, blood pressure, or heart failure symptoms, it becomes a much bigger deal.

    You can make what you think is the right choice and still end up consuming considerably more sodium than you expected.

    And That’s Before You Even Cook It

    Here’s another thing that is easy to overlook.

    The sodium number on the package is before you cook the shrimp.

    So if the shrimp already starts out high in sodium because of processing, you can make the problem much worse depending on how you prepare it.

    Blackened shrimp is a perfect example.

    A lot of blackening seasonings contain a significant amount of salt. The same goes for many Cajun blends, seafood seasonings, garlic salt, seasoned butter, bottled marinades, sauces, and even some lemon-pepper blends.

    So you could start with shrimp that already contains several hundred milligrams of sodium per serving and then add another layer of sodium during cooking without realizing how quickly it adds up.

    That means I have to be just as careful with the seasoning as I am with the shrimp itself.

    For me, the safest approach is to start with the lowest-sodium shrimp I can find and then season it with salt-free spices and herbs.

    Paprika.

    Garlic powder.

    Onion powder.

    Cayenne.

    Black pepper.

    Oregano.

    Thyme.

    Lemon juice.

    Fresh garlic.

    You can still get plenty of flavor without dumping a bunch of sodium on top of food that may already contain more than you expected.

    That is really the bigger lesson.

    Check the sodium before you cook it — then make sure you don’t put it all back in while cooking it.

    What About Washing the Shrimp?

    The obvious question is:

    Can’t I just rinse it?

    Maybe rinsing removes some sodium from the surface.

    But I would not personally depend on that as a strategy.

    These treatments are used specifically to affect the shrimp’s ability to hold water, and some of that treatment is not just sitting loosely on the outside waiting to be washed away.

    The bigger problem is that I have no way in my kitchen to know how much sodium rinsing actually removed.

    Did I remove 5 percent?

    Twenty percent?

    Half?

    I have absolutely no idea.

    And neither does my sink.

    For me, if the package starts out much higher in sodium than I want, I would rather choose another product than try to wash my way out of it.

    Fresh Shrimp Is Still My First Choice

    When I can get genuinely fresh, untreated shrimp, that is my preference.

    Here in Florida, that is sometimes easier than it might be in other parts of the country.

    But fresh shrimp has its own limitations.

    It is highly perishable.

    It needs to be handled properly.

    And much of what is sold as “fresh” seafood may have been previously frozen, so it is still worth asking questions.

    Frozen shrimp itself is not the enemy.

    There is absolutely nothing wrong with freezing shrimp.

    The issue is what happened to the shrimp before it went into the freezer.

    That is the part I am paying much closer attention to now.

    My Shrimp Lesson

    I can’t prove that shrimp caused every fluid issue I’ve experienced recently.

    There are too many variables involved for me to make that claim.

    But I can say that it made me start looking much more closely at the shrimp I was buying.

    And once I did, I realized how dramatically sodium levels can vary between products that look almost identical.

    That is really the lesson here.

    If you are watching sodium, don’t judge seafood by what it looks like.

    Don’t assume “plain” means untreated.

    Don’t assume frozen shrimp has the same sodium content as fresh shrimp.

    And definitely don’t assume every bag sitting next to each other in the freezer case is nutritionally interchangeable.

    Turn the package over and read it.

    Then pay just as much attention to what you add once it hits the pan or grill.

    Sometimes the biggest sodium surprises are hiding in foods that don’t taste particularly salty at all.

    That was my shrimp lesson.

    Hopefully now it doesn’t have to be yours.

    Medical Disclaimer

    This article reflects my personal experience managing sodium intake and chronic health conditions. It is provided for informational purposes only and is not medical or dietary advice. Sodium needs and restrictions vary significantly depending on a person’s medical conditions, medications, kidney function, blood pressure, and treatment plan. Do not make changes to your sodium intake, fluid intake, medications, or medical treatment based on my experience or anything you read on this website. If you have heart failure, kidney disease, high blood pressure, or another condition requiring sodium restriction, discuss appropriate dietary limits and food choices with your own qualified healthcare professionals.

  • Strawberries and Blueberries: A Small Part of My Morning That Actually Works

    Strawberries and Blueberries: A Small Part of My Morning That Actually Works

    When you start living with chronic illness, food gets complicated.

    Really complicated.

    Something can be low in sodium but high in potassium. Something else might be great for your heart but loaded with carbohydrates. Then there are calories, phosphorus, fluid, added sugar and about a dozen other things somebody tells you that you should be watching.

    Some days it feels like you need a chemistry degree just to make breakfast.

    That’s one reason strawberries and blueberries have become a regular part of my mornings.

    I eat them all the time, and initially I wasn’t eating them because I’d researched every possible health benefit. I ate them because I like them.

    It turns out they aren’t a bad choice for me either.

    First Things First: Berries Aren’t Medicine

    I want to get this out of the way before going any further.

    I’m not suggesting that eating a bowl of blueberries is going to cure heart failure, fix kidney disease or make diabetes disappear.

    I wish it worked that way.

    What I’m talking about is something much simpler: finding foods that fit reasonably well into the nutritional puzzle that comes with my chronic illnesses.

    For me, strawberries and blueberries check quite a few boxes.

    Almost No Sodium — That’s an Easy Win

    Obviously, sodium is a big deal around here.

    I’ve written plenty about how closely I watch it, and one of the nice things about fresh fruit is that I don’t have to start doing sodium mathematics before taking a bite.

    Fresh strawberries and blueberries are naturally extremely low in sodium.

    The National Kidney Foundation notes that strawberries are low in sodium, phosphorus and potassium while providing fiber and vitamin C.

    That’s the kind of nutritional label I like to see.

    No negotiating.

    No “I’ll just eat half.”

    No wondering how somebody managed to cram 600 milligrams of sodium into something that shouldn’t need salt in the first place.

    They’re just berries.

    They’re Pretty Kidney-Friendly Too

    Kidney disease has added another wrinkle to how I think about food.

    It’s no longer enough for me to look only at sodium. Potassium matters too.

    That’s another place where berries can fit nicely.

    According to the National Kidney Foundation, a half-cup serving of strawberries contains about 130 mg of potassium, while a half cup of blueberries contains less than 150 mg.

    Both are considered lower-potassium fruit choices.

    That doesn’t mean I can eat unlimited amounts. Portion size still matters, especially when you’re balancing multiple health issues.

    But compared with some other fruits, berries can be a pretty comfortable fit.

    Blueberries Pack a Lot Into a Little Berry

    The dark blue color of blueberries isn’t just there to make them look good on top of breakfast.

    Blueberries contain plant compounds called anthocyanins, which belong to a larger group of compounds called flavonoids.

    Researchers have been particularly interested in anthocyanins because of their potential effects on cardiovascular and metabolic health.

    Research on blueberries has suggested potential benefits involving vascular function and other cardiovascular risk factors. There’s also research examining anthocyanins and glucose metabolism.

    That doesn’t translate into “blueberries prevent heart disease” or “blueberries treat diabetes.”

    Nutrition research is rarely that simple.

    What it does tell me is that blueberries are a nutrient-rich whole food that makes sense as part of the type of diet I’m trying to follow.

    And unlike a lot of things marketed as “heart healthy,” nobody had to manufacture them in a factory and print a giant red heart on the package.

    Strawberries Deserve Some Credit Too

    Blueberries seem to get most of the superfood publicity, but strawberries aren’t exactly sitting around doing nothing.

    They’re a good source of vitamin C and fiber and contain numerous plant compounds, including anthocyanins.

    Researchers have studied strawberries for possible effects on cardiovascular risk factors and inflammation as well.

    A meta-analysis of randomized controlled trials found that strawberry interventions reduced C-reactive protein (CRP), a marker of inflammation. The overall effects on things such as blood pressure, glucose and cholesterol weren’t consistently significant, although some subgroups did show improvements.

    That’s an important distinction.

    It’s easy to turn nutrition research into headlines like:

    “EAT STRAWBERRIES AND SAVE YOUR HEART!”

    That’s not what the research says.

    What it suggests is much less exciting—but much more useful: strawberries can be part of an overall healthy dietary pattern.

    I’m perfectly happy with that.

    What About Diabetes?

    Fruit contains sugar.

    That’s something I have to remember with type 2 diabetes, regardless of how healthy the fruit might be.

    But whole berries also provide fiber, and you’re eating the intact fruit rather than drinking its sugar as juice.

    A half cup of strawberries provides roughly 2 grams of fiber, according to the National Kidney Foundation. A half cup of blueberries provides about the same.

    That fiber is one reason I’d much rather eat the actual berries than drink strawberry or blueberry juice.

    It also brings me back to something I’ve learned repeatedly while managing chronic illness:

    Healthy doesn’t mean unlimited.

    I’m still eating carbohydrates. I’m still consuming calories. The berries contain water, which technically contributes to overall fluid intake too.

    My illnesses didn’t suddenly stop keeping score because I picked something nutritious.

    Portions still matter.

    It’s Nice to Find Something I Don’t Have to Fight With

    Maybe that’s what I like most about strawberries and blueberries.

    So much of eating with chronic illness feels like giving something up.

    I miss foods I used to eat without thinking twice. Restaurant meals have become difficult. Grocery shopping involves reading labels. Recipes get modified. Sodium gets calculated.

    Sometimes I find something I want to eat and discover that one serving contains half the sodium I’d like to consume in an entire day.

    Berries aren’t like that.

    I can put some strawberries and blueberries into my morning routine and know I’m getting fruit, fiber, vitamins and beneficial plant compounds without adding a meaningful sodium load.

    They’re colorful.

    They taste good.

    They’re easy.

    And most importantly, I actually enjoy eating them.

    The Bigger Lesson I’ve Learned

    Living with chronic illness has changed my relationship with food.

    I used to think mostly about whether something tasted good.

    Now I’m thinking about sodium, carbohydrates, potassium, fluid and how a particular food fits into everything else I’m eating that day.

    It can become exhausting.

    So when I find simple whole foods that work for me, I hang onto them.

    Strawberries and blueberries aren’t miracle foods.

    They’re not treating my heart failure. They’re not repairing my kidneys. They’re not curing my diabetes.

    They’re simply two foods that fit surprisingly well into the complicated balancing act my health requires.

    And sometimes that’s enough.

    Tomorrow morning, I’ll probably eat some more.

    Sources & Further Reading

    National Kidney Foundation — Strawberries
    Information about potassium, sodium, phosphorus, fiber and other nutrients in strawberries.
    National Kidney Foundation: Strawberries

    National Kidney Foundation — Blueberries
    Nutritional information and discussion of blueberries as a lower-potassium fruit choice for people with kidney disease.
    National Kidney Foundation: Blueberries

    National Library of Medicine / PubMed — Recent Research on the Health Benefits of Blueberries and Their Anthocyanins
    Review of research involving blueberries, anthocyanins and cardiovascular and metabolic health.
    PubMed: Health Benefits of Blueberries and Their Anthocyanins

    National Library of Medicine / PubMed — Effects of Strawberry Intervention on Cardiovascular Risk Factors
    Systematic review and meta-analysis of randomized controlled trials examining strawberries and cardiovascular risk factors.
    PubMed: Strawberry Intervention and Cardiovascular Risk Factors

    Note: This article describes my personal experience living with chronic illness and the dietary choices I make. It isn’t medical advice. Dietary needs can vary significantly, particularly for people with heart failure, kidney disease or diabetes. Talk with your healthcare team or a registered dietitian about what’s appropriate for you.

  • Helpful Find: Why I Bought a Bread Machine for Low-Sodium Living

    Helpful Find: Why I Bought a Bread Machine for Low-Sodium Living

    Bread was one of those foods I never gave much thought to before I had to start watching my sodium.

    It’s bread. How much sodium could possibly be in it?

    Apparently, quite a bit.

    Once I started reading nutrition labels, I realized that bread could add a surprising amount of sodium to a meal—especially when you’re eating two slices for a sandwich or adding a bun to something that already contains sodium.

    I didn’t want to give up bread completely.

    So we bought a bread machine.

    And it has turned out to be one of the most useful appliances we’ve purchased since I started living a low-sodium lifestyle.

    Why Make Bread at Home?

    The biggest advantage is pretty obvious:

    I control what goes into it.

    Flour. Water. Yeast. A few other ingredients depending on the recipe.

    And most importantly, I control the salt.

    There are plenty of salt-free and low-sodium bread recipes available online. I’ve made bread with no added salt at all, but I’ve also experimented with regular bread recipes and simply reduced the amount of salt.

    If a recipe calls for a teaspoon of salt, for example, I might try half a teaspoon or even a quarter teaspoon.

    That’s one of the things I like about making it myself.

    It doesn’t always have to be all or nothing.

    I can experiment and find a balance between flavor, texture and the amount of sodium I’m comfortable with.

    I Can Actually Calculate the Sodium Per Slice

    Another thing I really like about homemade bread is knowing exactly what’s in it.

    If I’m making the loaf myself, I know how much sodium went into every ingredient.

    That means I can add up the sodium in the entire recipe and divide it by the number of slices I get from the loaf.

    For example, if all the ingredients in my loaf contained 600 mg of sodium and I cut the finished loaf into 12 slices:

    600 ÷ 12 = approximately 50 mg of sodium per slice.

    I’m not relying on a guess.

    I know what I put into it.

    Of course, you have to remember that your calculation is only as accurate as your ingredients and portion sizes, but it gives me a pretty good way to track what I’m eating.

    It Really Is Set It and Forget It

    I think some people hear “homemade bread” and imagine spending half the day kneading dough on the kitchen counter.

    That’s not what I’m doing.

    The bread machine does most of the work.

    I put the ingredients into the machine, select the program and let it go.

    It mixes.

    It kneads.

    It allows the dough to rise.

    And if I’m making a regular loaf, it bakes it too.

    A few hours later, I’ve got fresh bread.

    That’s my kind of cooking.

    It Does More Than Make Loaves of Bread

    This might actually be my favorite part.

    I don’t always let the bread machine bake the bread.

    Most machines have a dough cycle, and that opens up a whole different world.

    I’ve even made homemade hamburger buns.

    I let the bread machine mix, knead and raise the dough. When it’s finished, I take the dough out, divide it, shape the hamburger buns and put them on a baking sheet.

    Then I bake them in the regular oven.

    They turn out great.

    And personally, I think they’re much more flavorful than the store-bought buns I used to eat.

    You can use the same idea for things like dinner rolls, pizza dough and other breads.

    I’ve also made focaccia using my bread machine, which is another recipe I’ve shared on the site.

    That’s one reason I don’t think of this as an appliance that only makes rectangular loaves of bread.

    For me, it’s really a dough-making machine too.

    There Are Some Downsides

    As much as I like it, a bread machine isn’t perfect.

    It’s Not Small

    This is a legitimate consideration.

    A bread machine is a fairly large countertop appliance.

    If you have a small kitchen or limited storage, you’ll need to figure out where you’re going to put it.

    It’s not something you’re going to tuck into a tiny drawer when you’re finished.

    For us, the amount we use it makes the storage space worthwhile.

    Homemade Bread Doesn’t Last as Long

    This is another thing I’ve learned.

    Homemade bread generally doesn’t have the shelf life of the commercial bread you buy at the grocery store.

    Salt plays several roles in bread making, and reducing it can affect the finished bread. Homemade bread also doesn’t typically contain the preservatives and other ingredients used to extend the shelf life of many commercially produced breads.

    So I don’t expect my homemade bread to sit around for weeks.

    Honestly, that’s usually not much of a problem.

    Fresh homemade bread has a funny way of disappearing.

    You can also slice and freeze bread you aren’t going to use right away.

    Is It Worth It?

    For me?

    Absolutely.

    When I first started eating low sodium, there were so many things that suddenly felt like they were being taken away.

    Bread was one of them.

    Buying a bread machine gave some of that back.

    Now I can make a loaf with little or no added salt.

    I can experiment with recipes.

    I can make hamburger buns.

    I can make focaccia.

    I can make pizza dough.

    And I know exactly how much salt I put into it.

    There are some inconveniences.

    The machine takes up space.

    Homemade bread doesn’t last as long.

    And yes, making bread requires a little more effort than grabbing a loaf off the grocery-store shelf.

    But I’ll take those trade-offs.

    ❤️ Greg’s Take

    One of the things I’m slowly learning about low-sodium living is that sometimes the answer isn’t finding a perfect replacement at the grocery store.

    Sometimes the answer is:

    Make it yourself.

    That’s what happened with bread.

    Instead of walking through the bread aisle reading label after label and getting frustrated by the sodium, I can make my own and decide exactly how much salt goes into it.

    Sometimes that’s none.

    Sometimes I take a regular recipe and cut the salt in half.

    Sometimes I cut it even further.

    I’m still experimenting.

    But the important thing is that bread is back on the menu.

    And when you’re living with a diet that can sometimes feel like an endless list of things you can’t have, getting something back feels pretty damn good.

    The Bread Machine I Use

    The bread machine I’m talking about in this article is the one I personally purchased and use at home.

    See the Bread Machine I Use on Amazon

    I use it for regular loaves as well as making dough for things like hamburger buns and focaccia.

    Affiliate Disclosure: This post contains an Amazon affiliate link. As an Amazon Associate, I may earn from qualifying purchases made through this link at no additional cost to you. I personally use the bread machine featured in this article. I purchased it with my own money and am not affiliated with KBS. I’m sharing it because it has been useful in my own low-sodium cooking, not because it will be the right choice for everyone. My opinions and experiences are my own.

    Useful Internal Links

    How I Read a Nutrition Label

    Salt-Free Focaccia

  • How I Read a Nutrition Label: Serving Size Changes Everything

    How I Read a Nutrition Label: Serving Size Changes Everything

    I spend a lot more time reading nutrition labels than I ever thought I would.

    Years ago, I might have looked at calories. Maybe carbohydrates. Maybe I wouldn’t have looked at the label at all.

    Things are different now.

    When you’re trying to manage multiple health conditions, that little box on the back of a package suddenly becomes pretty important.

    For me, sodium is usually one of the first things I look at. But I also pay attention to carbohydrates, potassium and phosphorus.

    Before I look at any of those numbers, though, I’ve learned to look at something else first:

    Serving size.

    Because without knowing the serving size, almost every other number on that label can be misleading.

    I Always Start at the Top: Serving Size

    This is probably the biggest lesson I’ve learned from reading nutrition labels.

    The numbers on a Nutrition Facts label are based on the serving size listed at the top.

    That sounds obvious.

    It isn’t always obvious when you’re standing in the kitchen.

    A package may look like something a normal person would eat in one sitting, but the label may consider it two servings.

    If one serving contains 400 mg of sodium and I eat the entire package—and the package contains two servings—I didn’t eat 400 mg of sodium.

    I ate 800 mg.

    The same math applies to carbohydrates and the other nutrients on the label.

    That’s why my eyes go to Serving size and Servings per container before anything else.

    A “Single” Package Isn’t Necessarily a Single Serving

    This one drives me crazy.

    You pick up something that looks like it was clearly packaged for one person.

    A drink.

    A small container of macaroni and cheese.

    A snack.

    A frozen meal or another individually packaged food.

    Your brain naturally thinks:

    One package = one serving.

    Not necessarily.

    Depending on the product and labeling rules, a package can contain more than one labeled serving. Some products that could reasonably be consumed either at once or over multiple occasions may show both per-serving and per-packagenutrition information.

    So I don’t assume anymore.

    If I’m planning to eat the entire container, I want to know the nutrition information for the entire container, not just whatever serving happens to be listed on the front or back.

    Seasonings Can Really Fool You

    Seasonings are another perfect example.

    I’ll pick up a seasoning and immediately look at sodium.

    Maybe it doesn’t look terrible.

    Then I look at the serving size:

    1/4 teaspoon.

    Seriously?

    Have you ever measured 1/4 teaspoon of seasoning?

    It’s almost nothing.

    If that 1/4 teaspoon contains 150 mg of sodium but I actually shake a full teaspoon onto my food, I’ve used four servings.

    That’s 600 mg of sodium.

    Suddenly that innocent-looking seasoning isn’t so innocent.

    That’s why I don’t just ask:

    “How much sodium is in this?”

    I ask:

    “How much sodium is in the amount I’m actually going to use?”

    That’s a completely different question.

    Sodium Is Usually My Next Stop

    Once I understand the serving size, sodium is usually where I go next.

    The Nutrition Facts label lists sodium in milligrams (mg) and also provides a % Daily Value.

    For my own tracking, I tend to concentrate on the milligrams because I’m trying to understand how the food fits into my entire day.

    If something has 300 mg of sodium per serving and I know I’m going to eat two servings, I’m mentally turning that into 600 mg before deciding whether it works for me.

    I’ve learned that the number printed on the label doesn’t matter nearly as much as:

    Number on label × number of servings I actually consume.

    That’s the number I’m really eating.

    “Low Sodium” Has an Actual Meaning

    Another thing I’ve learned is that phrases on the front of a package aren’t all interchangeable.

    “Low sodium” has a defined meaning. Under FDA labeling rules, a food described as low sodium generally contains 140 mg of sodium or less per serving.

    Then there is “sodium free,” which generally means less than 5 mg per serving.

    But here’s one that I think can be confusing:

    “No salt added” does NOT necessarily mean sodium free.

    “No salt added” or “unsalted” generally means salt wasn’t added during processing. The food can still naturally contain sodium, or sodium can potentially come from other ingredients.

    So even when I see NO SALT ADDED printed across the front of a package, I turn it around.

    I still read the Nutrition Facts label.

    Then I Check the Carbohydrates

    Sodium isn’t the only thing I have to think about.

    I also pay close attention to Total Carbohydrate.

    Again, serving size matters.

    If something contains 25 grams of carbohydrates per serving but I eat two servings, I’m eating 50 grams of carbohydrates.

    It’s another reason something being “low sodium” doesn’t automatically make it an unlimited food.

    A product can be excellent from a sodium standpoint and still contain far more carbohydrates than I want in the portion I’m planning to eat.

    That’s why I try not to judge a food by a single number.

    Potassium Is Another Number I Watch

    Potassium is another nutrient I pay attention to.

    This one can get a little trickier because individual potassium needs can vary considerably, particularly when kidney function, medications and other medical conditions enter the picture.

    So I’m not going to give anyone a potassium target.

    That’s something that should be determined with their healthcare team based on their individual circumstances and lab results.

    For me, the important lesson is simply that I look.

    A product that works beautifully in one area might not work as well in another.

    What About Phosphorus?

    Phosphorus can be even trickier.

    It may appear on the Nutrition Facts label, but phosphorus isn’t one of the nutrients that is required to be listed on every Nutrition Facts panel.

    So sometimes I have to go beyond the numbers and look at the ingredient list.

    For people who have been told to monitor phosphorus, ingredients containing “phos” can indicate added phosphorus—for example, certain phosphate additives.

    This is also a good example of why I think “reading the label” means more than reading the Nutrition Facts box.

    Sometimes the ingredient list matters too.

    I Don’t Trust the Front of the Package

    I’ve learned to treat the front of a package as advertising.

    Low sodium!

    Reduced sodium!

    No salt added!

    Heart healthy!

    Those statements may provide useful information, and regulated nutrient claims have specific definitions, but they don’t tell me everything I need to know about whether that food works for me.

    I turn the package around.

    The back is where I make my decision.

    And I always start with the serving size.

    My Quick Label Check

    I’ve gotten into a pretty simple routine:

    1. Serving size — How much food are these numbers actually describing?
    2. Servings per container — Am I realistically going to eat one serving or the whole thing?
    3. Sodium — How many milligrams will be in the portion I’m actually eating?
    4. Total carbohydrates — Again, based on my actual portion.
    5. Potassium — Something I watch based on my own medical needs.
    6. Phosphorus/ingredients — If phosphorus matters, I look beyond the Nutrition Facts panel and check the ingredient list too.
    7. Do the math — If I’m eating two servings, I count two servings of everything.

    That last step is probably the most important.

    The Label Isn’t Wrong — But I Can Read It Wrong

    That’s really the lesson I’ve learned.

    A package may clearly tell me that something has 200 mg of sodium.

    The problem comes when I stop reading before noticing:

    Serving size: 1/2 package.

    If I eat the entire package, that’s 400 mg.

    The same thing happens with carbohydrates.

    And seasonings are probably one of my favorite examples because 1/4 teaspoon can make the sodium number look relatively small when I might actually use several times that amount.

    The label gave me the information.

    I just have to read all of it.

    ❤️ Greg’s Take

    Reading nutrition labels has become second nature to me.

    I’m sure there are people who can walk through a grocery store, throw something into their cart and never turn the package around.

    I can’t do that anymore.

    But I’ve also learned that simply checking sodium isn’t enough.

    I need to know the serving size.

    I need to know how many servings I’m actually going to eat.

    Then I can look at sodium, carbohydrates, potassium and, when appropriate, phosphorus and the ingredient list.

    And I’ve learned never to assume that because something looks like an individual package, the nutrition label treats the entire thing as one serving.

    Read the serving size first.

    Then read everything else.

    Because 200 mg of sodium per serving sounds pretty good until you discover you just ate three servings.

    And that tiny 1/4 teaspoon serving of seasoning?

    Yeah.

    I’m pretty sure nobody has ever looked at my dinner and accused me of under-seasoning it.

    Internal Links

    Low Sodium Doesn’t Mean Unlimited

    Tony Chachere’s No Salt Seasoning

    Medical Disclaimer: I am not a doctor or medical professional. This article describes my personal experience how I look at and use nutritional value to monitor my chronic illness. Everyone’s medical situation is different, and my experience should not be used to diagnose or treat a medical condition or determine what someone needs. Always discuss nutrition, symptoms, test results and treatment decisions with your doctor or other qualified healthcare professional. If you experience symptoms that may represent a medical emergency, seek emergency medical care rather than relying upon information on this website.

  • Low Sodium Doesn’t Mean Unlimited

    Low Sodium Doesn’t Mean Unlimited

    One of the biggest lessons I’ve learned is that “low sodium” doesn’t automatically mean “eat as much as you want.”

    Sometimes solving one dietary problem creates another thing you still have to pay attention to.

    That has been especially true for me because I’m not managing just one chronic illness.

    I’m trying to balance congestive heart failure, chronic kidney disease, and diabetes at the same time.

    And some days, honestly, it feels like the rules contradict each other.

    Low Sodium Is Only One Piece of the Puzzle

    Because of my heart failure, sodium is something I pay very close attention to. Too much sodium can contribute to fluid retention, which is one reason people with heart failure may be advised to limit sodium and, in some cases, fluids. The exact limits should come from your healthcare team. 

    But sodium isn’t the only number that matters to me.

    Carbohydrates are another big one because I also have diabetes.

    Lately, my carbohydrate intake has actually been very well controlled.

    Unfortunately, part of the reason is something I’m not particularly proud of:

    I’m sometimes afraid to eat or drink too much.

    I know that sounds messed up.

    But after being hospitalized multiple times, the fear is real.

    Why I’m So Determined to Stay Out of the Hospital

    Hospital stays are particularly difficult for me because of my mobility problems.

    My right hip is bone-on-bone, and I use a walker. That makes me a fall risk.

    When I’m hospitalized, that usually means bed or chair alarms. If I need to get up, I’m supposed to call for assistance.

    That sounds reasonable until you’re receiving IV diuretics.

    When those medications start working and you need to use the bathroom, sometimes you need to go now.

    Waiting for someone to arrive, turn off the alarm, and help you up can be frustrating and uncomfortable.

    Yes, I could simply get up anyway, but in my experience that tends to make the stay even more unpleasant.

    So when I say I’m motivated to avoid another hospitalization, I mean it.

    That fear has definitely influenced the way I eat and drink.

    The strange side effect is that my diabetes numbers have been better because I’m controlling my portions and carbohydrates so carefully.

    That doesn’t mean fear is a good dietary strategy.

    It means I still have work to do finding a healthier balance.

    CHF, CKD and Diabetes Don’t Always Play Nicely Together

    This is where things get complicated.

    With chronic kidney disease, nutrition may involve paying attention to sodium, potassium, phosphorus, protein and sometimes fluids depending on kidney function and lab results. The National Kidney Foundation stresses that these needs vary from person to person and should be individualized. 

    Then heart failure enters the picture.

    My heart-failure plan includes careful sodium and fluid management.

    Then diabetes adds another layer.

    Carbohydrates matter because they affect blood glucose, and portion size matters even when the food itself seems “healthy.” The American Diabetes Association specifically emphasizes being mindful of carbohydrate intake and portioning carbohydrate foods appropriately. 

    That means I can’t simply look at something and ask:

    “Is it low sodium?”

    I also have to ask:

    How many carbohydrates are in it?

    How much potassium?

    How much phosphorus?

    How much fluid?

    How large is the serving?

    And how does it fit with everything else I’m eating that day?

    The Rice Example

    Rice is a perfect example.

    Plain rice is naturally very low in sodium, which makes it attractive for a low-sodium diet.

    But rice is also a carbohydrate food.

    So if I sit down with a giant bowl of rice because it’s “low sodium,” I may solve one problem while creating another for my blood sugar.

    That’s why portion control matters so much to me.

    I can still eat rice.

    I just have to respect what it is.

    Low sodium does not mean unlimited.

    There Probably Isn’t a Magical Food

    I think this is where people can get trapped.

    You find something that has almost no sodium and think:

    Finally! Something I can eat without worrying about it.

    But then you look at the rest of the nutrition label.

    Maybe it’s loaded with carbohydrates.

    Maybe it’s high in potassium.

    Maybe phosphorus becomes an issue for someone with kidney disease.

    Maybe the serving size is much smaller than you thought.

    There usually isn’t one magical food that checks every box for every medical condition.

    And even when something fits your diet beautifully, eating unlimited amounts of it probably isn’t the answer.

    I’m Still Learning

    I want to be clear about something.

    I have not mastered this.

    Not even close.

    I’m still learning how to balance all of these conditions without becoming afraid of food.

    I joke that I’m scared to eat or drink anything.

    The uncomfortable truth is that sometimes the joke isn’t very far from reality.

    That’s something I need to get better at.

    Yes, being more careful has contributed to my weight loss, and I’m happy about that.

    But the goal shouldn’t be to lose weight because I’m frightened to eat.

    The goal is to learn how to eat enough of the right foods, in the right portions, while staying within the limits my healthcare team has given me.

    That’s a much healthier goal.

    Moderation Has Become the Real Lesson

    If there is one thing I’ve learned, it’s this:

    Every food has to be looked at as part of the bigger picture.

    Something can be low sodium and still require portion control.

    Something can be good for diabetes but not ideal for someone who needs to watch potassium.

    Something can fit a kidney-friendly plan but not fit your particular fluid restriction.

    Nutrition becomes much more complicated when several chronic illnesses overlap.

    That’s why I’m trying to stop thinking in terms of:

    Good food. Bad food.

    And start thinking in terms of:

    How does this fit into my overall day?

    Because for me, that’s really what Low Sodium Living has become.

    Not eliminating everything.

    Not eating unlimited amounts of the “safe” foods.

    Just trying to find balance.

    And accepting that I’m still learning how to do it.

    ❤️ Greg’s Take

    Living with multiple chronic illnesses sometimes feels like trying to solve a puzzle where the pieces keep changing.

    CHF tells me to watch sodium and fluids.

    Diabetes tells me to watch carbohydrates.

    CKD means I may also need to pay attention to things like potassium and phosphorus depending on my labs and what my doctors recommend. 

    It can be exhausting.

    But I’m starting to understand that the answer probably isn’t finding the perfect food.

    It’s finding the right balance.

    Low sodium doesn’t mean unlimited.

    Neither does low carb.

    Neither does low potassium.

    Everything still has to fit into the bigger picture.

    And for now, that’s a skill I’m still learning.

    Medical Disclaimer: I am not a doctor or medical professional. The information on this page reflects my own personal experience living with chronic illness and managing my diet and health. What works for me may not be appropriate for someone else. Always talk with your doctor, dietitian, or other qualified healthcare professional before making changes to your diet, medications, fluid intake, or treatment plan.

    This website is intended to share my journey, not to replace professional medical advice.

  • Bringing Blackened Fish Back to My Low Sodium Diet

    Bringing Blackened Fish Back to My Low Sodium Diet

    Affiliate Disclosure: This post contains an affiliate link. If you make a purchase through the link, I may earn a small commission at no additional cost to you. I only share products that I personally use or believe may be helpful. of the things I’ve missed most since switching to a low sodium lifestyle is blackened seafood.

    I’ve mentioned before that one of the reasons we moved to Southwest Florida was the seafood. I love blackened fish and shrimp, but traditional blackening seasonings can contain more sodium than I’m comfortable with.

    So, like a lot of things since being diagnosed with CHF, I started looking for another way.

    That’s when I found Tony Chachere’s No Salt Seasoning.

    I’ve been using it at home as an alternative to traditional blackening seasoning, particularly on fish and shrimp. 

    And I’ve been really happy with it.

    Getting the Flavor Back

    One of the biggest lessons I’ve learned about low sodium cooking is that removing salt doesn’t have to mean removing flavor.

    You just have to find other ways to get there.

    When I cook fish or shrimp, I use this seasoning much like I would have used a traditional blackening seasoning in the past. It gives me that Cajun-style flavor I’m looking for without having to rely on the seasoning blends I used before.

    Is it exactly the same as ordering a heavily seasoned piece of blackened grouper at a waterfront restaurant?

    Probably not.

    But I can make it at home, control what goes into the meal, and enjoy something I thought I might have to give up.

    That’s a pretty good trade in my book.

    This Is What Low Sodium Living Has Become for Me

    This seasoning is a perfect example of why I created the Low Sodium Living section of this website.

    I’m not interested in spending the rest of my life eating bland chicken and steamed vegetables.

    I want food that I actually look forward to eating.

    Sometimes that means making spaghetti sauce from scratch.

    Sometimes it means buying a bread machine so I can enjoy bread again.

    And sometimes it’s as simple as finding a seasoning that lets me put fish and shrimp back on the menu.

    The goal isn’t to recreate my old diet.

    It’s finding new ways to enjoy the foods I love while making choices that work better for my health.

    Where I Use It

    Fish and shrimp are where I use this seasoning the most, but I’m going to start sharing some of the recipes where I’ve substituted it for traditional blackening seasoning.

    As I add those recipes to the site, I’ll link them here so this page becomes a place you can come back to for ideas.

    Would I recommend it?

    Absolutely.

    It’s exactly the kind of product I want to feature under Helpful Finds: something I actually use in my own kitchen that has made living with a low sodium diet a little easier.

    Living with CHF has taken some foods off my menu.

    But every once in a while, I find something that lets me put one back on.

    That’s a helpful find worth sharing.

    Where to Find It

    I purchased mine online. You can see the seasoning I use here:

    Tony Chachere’s No Salt Seasoning on Amazon

    Disclosure: If this is an affiliate link, I may earn a small commission if you make a purchase through it, at no additional cost to you.

  • Eating Out with CHF Isn’t Easy

    Eating Out with CHF Isn’t Easy

    Finding a Balance Between Protecting Your Health and Living Your Life

    One of the biggest changes I wasn’t prepared for after being diagnosed with congestive heart failure wasn’t taking medication or weighing myself every morning.

    It was eating out.

    For most people, going to a restaurant is just another meal.

    For me, it became a decision.

    Is this restaurant going to have something I can safely eat?

    How much sodium is hidden in the food?

    Will this one meal cause me to retain fluid for the next two days?

    Those questions have changed the way I look at restaurants forever.

    The hardest part isn’t actually the food.

    It’s what restaurants represent.

    Restaurants are where families celebrate birthdays.

    They’re where friends catch up over lunch.

    They’re where couples enjoy date nights.

    Sharing a meal is one of the ways we stay connected to one another, and when chronic illness forces you to think twice about every menu, it can feel like you’re slowly becoming disconnected from that part of life.

    I’ve experienced that feeling more than once.

    There have been times when I’ve simply decided it was easier to stay home than spend the entire meal worrying about sodium.

    While that protects my heart, it also means saying no to moments with family and friends.

    That isn’t an easy trade-off.

    Some of My Favorite Foods Are Now Memories

    One of the reasons my wife and I moved to Southwest Florida was the seafood.

    We couldn’t wait to enjoy fresh fish, shrimp, and all of the wonderful waterfront restaurants this area has to offer.

    One of my favorite meals was blackened fish or blackened shrimp.

    Today, those meals are mostly memories.

    The seasonings that give blackened seafood its incredible flavor also bring a tremendous amount of sodium. While there may be exceptions, I’ve learned that it’s usually not a risk worth taking.

    Another favorite of mine has always been clam chowder.

    I honestly can’t remember the last time I had a bowl.

    Restaurant soups are often loaded with sodium, and clam chowder is probably one of those foods I’ll simply never enjoy again.

    Those may seem like small sacrifices to some people.

    But they’re reminders that chronic illness changes more than your health.

    It changes traditions.

    It changes favorite meals.

    It changes experiences you once took for granted.

    Preparation Starts Before I Leave Home

    One of the best habits I’ve developed is looking at the restaurant’s menu before I ever get in the car.

    Many restaurants now publish their menus online, and some even provide nutrition information. That gives me the opportunity to look for grilled foods, fresh vegetables, simple salads, or meals that can be modified before I ever sit down.

    Walking into a restaurant with a plan removes a lot of the stress.

    Sometimes I already know exactly what I’m going to order before I walk through the front door.

    Don’t Be Afraid to Ask Questions

    I’ve learned that it’s okay to ask.

    Can the chicken be grilled without seasoning?

    Can the vegetables be prepared without added salt?

    Can the sauce be served on the side?

    Most servers genuinely want to help if they understand why you’re asking.

    You’re not being difficult.

    You’re simply trying to take care of your health.

    Dressing on the Side

    Salads seem like the obvious healthy choice.

    Unfortunately, many bottled dressings contain surprising amounts of sodium.

    I’ll often order my dressing on the side so I can control how much I use.

    I’ll admit something else.

    There have even been times when I’ve quietly brought my own homemade low-sodium dressing with me.

    Some restaurants don’t allow outside food because they can’t guarantee its safety or accept responsibility if someone becomes ill. I completely understand and respect their position.

    When I can’t bring my own dressing, I’ll often ask for olive oil and lemon wedges instead.

    It’s a simple solution that still lets me enjoy the salad.

    Soup Is Usually Off My List

    This one still bothers me.

    I love soup.

    Unfortunately, soup is one of the biggest hidden sources of sodium in many restaurants.

    Even a small bowl can contain more sodium than I’d like to eat in an entire day.

    As much as I enjoy it, soup has become something I almost always skip.

    It’s Not Just the Sodium

    One thing people often don’t realize is that my challenge isn’t only sodium.

    It’s fluids too.

    Because of my heart failure, I’m limited to about 1.5 liters of fluid each day.

    That means every drink counts.

    Water.

    Coffee.

    Tea.

    Soft drinks.

    Even healthy beverages.

    They’re all part of the same daily limit.

    Then there’s alcohol.

    For many people, meeting friends for a drink is just another way to socialize.

    For me, alcohol is no longer part of the equation.

    When friends gather around a table with drinks in hand, it reminds me that chronic illness changes more than what you eat.

    Sometimes it changes how you participate in life’s social moments.

    I’ll be honest…

    That’s something I still haven’t learned how to manage very well.

    Sometimes the Best Decision Is to Walk Away

    This has probably been the hardest lesson.

    There have been times when I looked over a menu and realized there simply wasn’t a good option.

    Instead of convincing myself that “one meal won’t matter,” I’ve learned it’s okay to leave and find another restaurant.

    Years ago, I probably wouldn’t have done that.

    Today, I remind myself that protecting my health is more important than protecting my pride.

    I’m Still Learning

    If I’m being completely honest…

    I haven’t figured this out yet.

    Eating out with CHF remains one of the biggest challenges in my life.

    I still miss the freedom of ordering whatever sounds good.

    I miss seafood dinners without worrying about sodium.

    I miss a bowl of clam chowder on a cool afternoon.

    I miss walking into a restaurant without studying the menu before I leave home.

    But I’m learning that living with chronic illness isn’t about finding perfect solutions.

    It’s about making the best decisions you can with the information you have.

    Most days that means eating at home.

    Some days it means asking a dozen questions before ordering.

    And sometimes…

    It means deciding that spending time with the people you love is worth the extra effort it takes to find a meal you can enjoy safely.

    I still believe there has to be a compromise.

    A way to protect my health without completely giving up one of the most important ways people connect with each other.

    I haven’t found that balance yet.

    But I’m still looking.

    Screen capture this and carry it with you when you go out

    🍽️ My Restaurant Checklist

    ✔️ Read the menu online first.

    ✔️ Look for grilled or baked options.

    ✔️ Ask for sauces and dressings on the side.

    ✔️ Skip soups and heavily seasoned foods.

    ✔️ Watch both sodium and fluids.

    ✔️ Don’t be afraid to ask questions.

    ✔️ If there isn’t a good option, choose another restaurant.

    Suggested Internal Links

    Suggested External Links

  • The Hidden Sodium Trap

    The Hidden Sodium Trap

    10 Foods That Shocked Me the Most

    When I was diagnosed with congestive heart failure (CHF), I thought I knew what my biggest challenge would be.

    The salt shaker.

    I figured if I stopped adding salt to my food, I’d be well on my way to a healthier lifestyle.

    I couldn’t have been more wrong.

    The real problem wasn’t the salt I was adding.

    It was the sodium that had already been added before I ever bought the food.

    That realization completely changed the way I shop, cook, and eat.

    Today, I spend more time reading nutrition labels than I ever imagined possible. At first it felt overwhelming. Every trip to the grocery store became an investigation. I’d pick up one product after another, flip it over, and immediately look for one thing:

    How much sodium is in this?

    What I discovered surprised me.

    Some of the biggest sources of sodium weren’t the foods I expected. They were foods that most of us buy every week without giving them a second thought.

    Here are ten foods that completely changed the way I grocery shop.

    1. Bread

    Many sandwich breads contain well over 150–200 mg of sodium per slice. That means a simple sandwich can provide several hundred milligrams of sodium before you even add the meat, cheese, or condiments.

    Bread was probably my biggest surprise. I never imagined something that didn’t even taste salty could contain so much sodium. After comparing label after label, I finally decided to buy a bread machine. Instead of giving up bread altogether, I learned to make my own. Now I know exactly what goes into every loaf, I can control the sodium, and I get to enjoy fresh bread again.

    If you don’t make your own, make sure you read labels and look for lower-sodium options whenever possible.

    2. Salad Dressing

    Salads are supposed to be healthy.

    Unfortunately, many bottled dressings aren’t.

    A couple of tablespoons can contain more sodium than the salad itself.

    These days I often make my own dressings at home. Not only are they lower in sodium, but I actually enjoy the flavor more because I can control the ingredients.

    3. Jarred Spaghetti Sauce

    This one hurt.

    Spaghetti has always been one of my favorite comfort foods.

    Some jarred sauces contain several hundred milligrams of sodium in just a half-cup serving.

    Instead of giving up spaghetti, I learned to make my own sauce using no-salt-added tomatoes and fresh herbs.

    Check out my article here on LOSO Spaghetti Sauce

    Problem solved.

    4. Canned Soup

    This one probably won’t surprise many people.

    Some soups contain nearly an entire day’s worth of sodium in one bowl.

    If I buy soup today, it’s almost always a low-sodium or no-salt-added version—or better yet, homemade.

    5. Deli Meats

    Ham.

    Turkey.

    Roast beef.

    Chicken.

    I thought I was making healthy sandwich choices.

    Then I learned these meats are often preserved with large amounts of sodium.

    Today I prefer freshly cooked chicken or turkey whenever possible.

    6. Cottage Cheese

    This one really caught me off guard.

    Cottage cheese seems like the perfect healthy snack.

    Unfortunately, many brands are surprisingly high in sodium.

    Fortunately, more companies are beginning to offer lower-sodium versions if you’re willing to look for them.

    The one I found that is low in sodium is by Friendship at Publix

    7. Frozen Meals

    Convenience often comes with a price.

    Many frozen dinners are loaded with sodium because it’s used for preservation and flavor.

    That’s one of the reasons I cook extra portions whenever I can.

    My freezer has become my own “frozen food aisle”—except I know exactly what’s in every meal.

    8. Canned Vegetables

    This one is easy to fix.

    Instead of regular canned vegetables, I buy no-salt-added versions whenever they’re available.

    Sometimes frozen vegetables are an even better choice.

    9. Condiments

    Ketchup.

    Mustard.

    Barbecue sauce.

    Soy sauce.

    Teriyaki sauce.

    You don’t use much at one time, but the sodium adds up quickly.

    I’ve learned that sometimes a squeeze of lemon juice, fresh herbs, or homemade sauces add just as much flavor without the extra sodium.

    Or check out the link to our homemade stir-fry sauce

    10. Restaurant Meals

    This has probably been the hardest adjustment for me.

    Restaurants aren’t trying to make unhealthy food.

    They’re trying to make food that tastes great.

    Unfortunately, that often means using generous amounts of salt.

    Before I go out to eat, I almost always look at the menu online. If nutrition information is available, I read it before I ever walk through the door.

    Planning ahead helps me make better choices.

    What I Learned

    Looking back, I realized something important.

    The biggest source of sodium in my diet wasn’t the salt shaker sitting on my kitchen table.

    It was the food I was buying at the grocery store without ever reading the labels.

    Once I understood that, everything changed.

    Today I still enjoy sandwiches.

    I still eat spaghetti.

    I still have salads.

    I simply prepare them differently.

    Living with CHF hasn’t meant giving up the foods I love.

    It has meant learning how to make better choices.

    And honestly…

    I’m healthier because of it.

    ❤️ Greg’s Tip

    Don’t start by changing your entire pantry.

    Instead, the next time you’re grocery shopping, pick one product you buy regularly and compare three different brands.

    You might be amazed at how much the sodium content varies.

    Small changes, repeated over time, become healthier habits.

    Keep an eye out for a new article where I will compare 3 of the same products and pick the best option

    My Challenge to You

    The next time you’re in the grocery store, don’t look at the front of the package first.

    Turn it over.

    Read the Nutrition Facts label.

    Take a close look at the sodium.

    It may completely change what goes into your shopping cart.

  • Pork Bites With Gravy: My Lower-Sodium Version

    Pork Bites With Gravy: My Lower-Sodium Version

    My wife and I make these Pork Bites in Gravy from The Country Cook regularly, and they have become one of our favorite meals. The pork is tender, the gravy is rich and flavorful, and the recipe is easy to prepare in one large frying pan.

    How We Reduce the Sodium

    The main change we make is leaving out the teaspoon of kosher salt called for in the original recipe. A teaspoon of salt can add a substantial amount of sodium to a dish, although the exact amount depends on the type and brand of salt being used.

    The original recipe lists approximately 570 milligrams of sodium per serving and makes six servings. Removing the added salt should reduce that number considerably. However, I would not consider the final sodium amount exact because ingredients such as beef broth, bouillon, and butter can vary widely from one brand to another.

    For an even lower-sodium version, use no-salt-added beef broth or this one from Walmart and carefully compare the labels on any bouillon or other prepared ingredients. If you closely monitor sodium, calculate the total using the labels from the specific products you use.

    Choosing the Pork

    We have made this recipe with several different cuts of pork:

    • Boneless pork chops
    • Pork loin
    • Pork tenderloin

    We simply cut the pork into bite-sized cubes before cooking. All three options work well, so we usually use whichever cut we already have or can find at a good price.

    How We Cook It

    We prepare the entire dish in a large frying pan. Using a larger pan gives the pork enough room to brown without crowding the pieces together. Browning the pork adds flavor before the gravy is prepared in the same pan.

    The result is a comforting, satisfying meal with a rich gravy that certainly does not taste like something is missing.

    Another Way We Use It

    This recipe is also surprisingly versatile. We have even used the cooked pork to make pork fried rice. It is a convenient way to turn leftovers into an entirely different meal.

    If you use the pork for fried rice, remember that soy sauce and many bottled stir-fry sauces can contain a lot of sodium. A reduced-sodium or homemade no-salt-added sauce can help keep the total under control.

    Try It for Yourself

    This is not my original recipe, so please visit The Country Cook for the complete ingredient list and cooking instructions.

    Our primary modification is omitting the added kosher salt and choosing lower-sodium ingredients whenever possible. We have enjoyed this dish many times, and it continues to be one of our dependable favorites.

    If you try it, let me know how it turns out and whether you make any lower-sodium changes of your own.

    Nutrition information will vary depending on the ingredients and brands used. My comments are based on personal experience and are not medical or nutritional advice.

  • Low-Sodium Living: When “Temporary” Became a Way of Life

    Low-Sodium Living: When “Temporary” Became a Way of Life

    I learned that I had congestive heart failure in October 2025. At the time, I believed it was temporary—something I would deal with until my aortic valve was replaced. I assumed that after the procedure, I would recover and eventually return to normal.

    Boy, was I mistaken.

    I still live with heart failure, and I also have a left bundle branch block, or LBBB. What I thought would be a temporary change has become a new way of life. One of the biggest adjustments has been learning how to live with much less sodium.

    A difficult lesson

    I met with a nutritionist because I wanted practical guidance. I hoped she would teach me how to eat differently without giving up everything I enjoyed. I especially wanted help figuring out how I could occasionally eat at a restaurant and still make responsible choices.

    Unfortunately, the appointment felt more like a scare tactic than a useful lesson. The line I remember most was essentially, “You’ve eaten like crap for the last 25 years. Now it’s time to eat correctly for the rest of your life.”

    I understood the point, but I left without many realistic ideas for everyday life. I listened to what she said, but I also knew there was no way I was going to live on tofu for the rest of my life.

    What the appointment did accomplish was make me much more aware of how much sodium is hiding in packaged foods and restaurant meals. It isn’t only fast food. Sodium is everywhere, including in foods that do not necessarily taste salty.

    Changing how we shop and cook

    My wife and I have completely changed the way we grocery shop and prepare meals. We rarely buy prepackaged meals now and make most of our food from scratch. We look for no-salt-added products whenever possible, including broth, canned tomatoes, beans, seasonings, and other ingredients.

    Cooking from scratch takes more time and planning, but it gives us much more control over what goes into our food.

    Then there is barbecue.

    I am a huge barbecue guy, so giving up my usual rubs has been one of the harder changes. Many commercial rubs contain a surprising amount of sodium. I have found a few seasoning blends that work for pork shoulder and poultry, and I have experimented with making my own.

    They are okay—but I’ll be honest, they are not quite the same.

    Finding meals that work

    We eat far more salads than we used to. I like adding tomatoes, radishes, beans, onions, dried cranberries, and walnuts to make them more filling and interesting.

    Some of those foods may be higher in potassium or phosphorus, however. Because I also live with kidney disease, I have to consider more than sodium alone. What works for me may not be appropriate for someone else, so it is important to ask your doctor or dietitian what is suitable for you based on your conditions, medications, and laboratory results.

    Salad dressing presents another challenge. Many bottled dressings contain a considerable amount of sodium. We have found a few lower-sodium options, but I often make dressing at home.

    One option I use is a no-salt-added ranch seasoning mixed with mayonnaise and buttermilk. The mayonnaise and buttermilk still contribute some sodium, so it is not sodium-free, but it is considerably lower than many prepared dressings.

    It tastes different from the bottled ranch dressing I was accustomed to. Low-sodium food often takes some getting used to, but your expectations and taste buds can adjust over time.

    Learning as I go

    I am still learning how to make food enjoyable while protecting my heart and kidneys. Some changes have been relatively easy, while others—especially barbecue—still sting.

    Low-sodium living does not have to mean eating flavorless food or giving up everything you enjoy. It does require reading labels, planning ahead, experimenting, and accepting that some foods will never taste exactly the way they once did.

    Throughout this site, I will share foods, recipes, seasonings, and products that have helped me. These are personal experiences rather than medical recommendations, but I hope they make the adjustment a little easier for someone else.

    If you have found a low-sodium food, product, or cooking technique that works well for you, I would love to hear about it. I may be able to share your suggestion here so that others can benefit from it too.