I can relate to much of what Myron's Mom posted. My daily cooking is very bland to most people. I use a lot of spices just not a lot of salt. My face and fingers swell if I eat salty foods and don't drink a ton of water the rest of the day.
For years now, I've been going for blood work and blood pressure checks every 6 months. I'm trying to stay off of medications as much as I can but I also know that no matter how much I watch my sugars/carbs for diabetes and stress/salt intake for hypertension, there are some things that are genetic.
I make my own seasonings (Taco, Ranch, Good Seasons, etc) and leave out the sugar. I lower the salt content or sometimes just don't add it in. I make tomato sauce from tomato paste. I don't add sugar. I use spices like oregano, garlic powder, onion powder, basil and parsely (salt and pepper to taste) when I'm short on time. If I have time, I like to add fresh garlic, grated carrot and sauteed onions for sweetness. However, with that said, I do keep a jar of tomato sauce on hand for an emergency dinner. It is going to be much cheaper and healthier than a drive-thru or take-out dinner.
If I don't have enough homemade beef/chicken broth, then I use the low sodium "Better Than Bouillon." It's a paste that you put into hot water. Even with that, I will use half the amount needed to cut back on sodium.
I stopped added cream and sugar in my coffee except on Sundays. I have made a simple syrup with a flavored extract and that will be my Sunday treat. The other days it's non-fat milk only. (About 4 times a year, I meet with someone at Dunkin' and get a coffee with cream and sugar and a donut.
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Ketchup and mustard have sugars in them. I don't use them enough to make my own but it's something to be aware of if you do.
I will eat oatmeal or chia/flax meal mix for breakfast on the weekdays. There is no sugar in them. I make it with water because I also have to watch my cholesterol. Most days, I will add carmamom or cinnamon. Other days, I need to change it up and I add a bit of homemade compote. Most of the time, though, I don't have the compote on hand so I use a bit of jam. If I add my non-fat milk later, I can taste the sweetness from the milk. On the weekends, I will have shredded wheat or bran flakes.
One of the things that I discovered about myself is that the all or nothing approach leads to failure and over doing the sugar and salt. After I get through my pity parties, I then embrace the new journey. If I don't buy the salty foods or sugary foods/drinks to begin with, then I am solving half the issue.
It's harder when I go out socially and food is what the event is based on. I have to think of a game plan before getting there. It might be eating a big healthy salad with a lot of water before I even leave my house. Now I'm filled and won't want to eat much. Or maybe it's saying to myself that I can try 5 salty appetizers and then stop there. Or I can offer to bring a healthy version of a side dish, appetizer or dessert. Then I know I can have that and not feel like I'm letting myself down.
Recipe sites I like to use:
Cookie and Kate
Eating Bird Food
The Mediterranean Dish
The Minimalist Baker