Less Salt, Same Flavor: A Kitchen System for Lower-Sodium Eating
About 71% of the sodium in a typical diet is in the food before you buy it, so putting the shaker away barely moves the number. This e-book starts in the shop with a label checker and six aisles decoded, gives your cooking its flavor back with blends, sauces and techniques, and adds twenty dinners with sodium and potassium counted. Delivered instantly as a 71-page fillable PDF e-book, with a free bonus: an online edition of the same e-book for any phone or computer.
You are purchasing Heart-Smart Grocery & Cooking System — a downloadable digital publication (71-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 71-page e-book (the free online edition has the same content). Tap any page to see it full size.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Where the Sodium Comes From
The targets from WHO, the AHA, US guidelines and the 2024 ESC guideline side by side, where the sodium in a typical diet really comes from, eight key studies in plain words, the best potassium foods, and a potassium safety check to do before you change anything.
The Label Checker and Six Aisles
Type the sodium per 100 g and the grams you eat: the checker gives the traffic-light color, your portion's sodium and its share of the daily value, for two products side by side, plus a salt-to-sodium converter. Then six aisles (bread, dairy, meat, cans and jars, sauces, ready meals) with better picks and the swaps that save the most.
Flavor Without the Salt
What salt does in a dish and what replaces it, the flavor matrix for eight kinds of dish, salts and substitutes compared, six salt-free spice blends, the umami toolkit, and six sauces including an unsalted stock.
Twenty Dinners, Counted
Twenty dinners with sodium, potassium and the ratio per serving, each compared with the version you would buy, with variations and a lower-potassium, a higher-protein, a plant-based and a faster version. A week plan and a typical day compared with a day from the system.
Track It: the 3-Day Log
Three days of everything you eat, with sodium and potassium. Each day's totals are labelled against the targets and the sodium-to-potassium ratio works itself out, with a 3-day summary for your appointment.
Test It: Palate and Salt Test
A 12-week plan to retrain your palate, a 4-week salt test that compares your home blood pressure before and after, eating-out habits by cuisine, what to say when ordering, and the red flags that mean you should get help.
Three Steps, a Few Minutes a Day
An hour to set up
Do the potassium safety check, photograph the labels of the five packaged foods you eat most, and run them through the label checker. Pick three dinners for the week.
Shop and cook from the system
Make one swap per aisle, stock the pantry list, and cook from the twenty dinners. Season at the end, where you taste it.
Check it is working
Log three days, see your sodium, potassium and ratio, and if you have a home monitor run the 4-week salt test. Take the summary to your next appointment.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 71 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Adults who have been told to cut down on salt and want to know where it actually comes from.
- People with raised blood pressure who want food changes their doctor can see in numbers.
- Home cooks who want low-sodium meals that still taste of something.
- Families who shop and cook together and want one set of defaults for the kitchen.
- It is not a diagnosis or a treatment plan, and it never replaces your doctor's or dietitian's advice. Do not change a medicine because of anything in it.
- It is not an individual sodium, potassium or fluid prescription. With kidney disease, heart failure or medicines that affect potassium, ask your clinician before you change your diet; every dinner has a lower-potassium version to discuss with them.
- It is not designed for children, or for conditions that need extra salt, without professional advice.
Clinical Evidence & Scientific Grounding
The targets follow the WHO 2012 sodium and potassium guidelines, the American Heart Association, the US Dietary Guidelines 2020–2025, the NASEM 2019 reference intakes and the 2024 ESC hypertension guideline. Where sodium comes from is from Harnack et al. (Circulation 2017). The evidence chapter summarizes INTERSALT, DASH-Sodium (NEJM 2001), the TOHP follow-up (BMJ 2007), Huang et al. (BMJ 2020), Aburto et al. (BMJ 2013), the SSaSS salt-substitute trial (NEJM 2021) and Ma et al. (NEJM 2022). Food values are rounded from USDA FoodData Central and labels; label rules follow FDA regulations and UK front-of-pack guidance.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, and it does not replace advice from your doctor, dietitian or pharmacist.
Tools and staples mentioned in the e-book: see our recommended gear list.
Want a Free Printable Quick-Start?
Where your sodium comes from, the daily targets, a one-day log that works out your sodium-to-potassium ratio, and fourteen potassium foods and eight swaps that move it.
Frequently Asked Questions
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