Deliciously Low Sodium: 7 Flavorful Hacks to Cut the Sodium in Canned and Pouched Soups and Meals

Reducing sodium in your diet doesn’t mean you have to sacrifice flavor, especially when it comes to canned or pouched soups and meals. These convenient options are often high in sodium, but with a few simple hacks, you can cut the sodium content without losing the taste. Here are seven flavorful ways to reduce sodium in your canned and pouched meals.

1. Rinse Canned Foods

One of the easiest ways to reduce the sodium content in canned foods is by rinsing them before use. This can remove up to 40% of the sodium. This method works best for canned beans, vegetables, and meats.

2. Use Fresh or Frozen Vegetables

Instead of using canned vegetables, opt for fresh or frozen ones. They are lower in sodium and often have a better texture. You can add them to your canned or pouched soups and meals to enhance the flavor and nutritional value.

3. Add Herbs and Spices

Herbs and spices are a great way to add flavor without adding sodium. Experiment with different combinations to find what you like best. Some good options include garlic, onion, basil, oregano, paprika, and chili powder.

4. Use Low-Sodium Broth

Many canned soups and meals use broth as a base, which can be high in sodium. By using a low-sodium broth, you can significantly reduce the sodium content. You can also make your own broth at home to control the amount of salt.

5. Add Acidic Ingredients

Acidic ingredients like lemon juice, vinegar, or tomatoes can enhance the flavor of your meals without adding sodium. They can also help balance out the flavors and make the dish more satisfying.

6. Use Salt Substitutes

There are many salt substitutes available that can help reduce sodium content. These include potassium chloride and herb-based options. However, it’s important to note that some people may need to limit their intake of potassium, so always check with your doctor before using these substitutes.

7. Cook from Scratch

While canned and pouched meals are convenient, cooking from scratch allows you to control the amount of sodium in your meals. You can make large batches of your favorite soups and stews and freeze them in individual portions for a quick and low-sodium meal.

Reducing sodium in your diet can have many health benefits, including lower blood pressure and reduced risk of heart disease. By using these hacks, you can enjoy flavorful and healthy meals without the excess sodium.