It's clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Most of the sodium we eat comes from processed and restaurant foods — not the salt shaker. Use these tips to lower the amount of sodium in your day.
It's clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Most of the sodium we eat comes from processed and restaurant foods — not the salt shaker. Use these tips to lower the amount of sodium in your day.
Most sodium comes from packaged or processed foods. Eat highly processed foods less often and in smaller portions — especially cheese, deli meats, sauces, frozen meals, and canned soups.
Cook more often at home, where you control what's in your food. Preparing your own meals lets you flavor with herbs and spices instead of reaching for the salt.
Vegetables and fruits are naturally low in sodium. Buy fresh, frozen (no sauce or seasoning), or canned vegetables labeled "no salt added" or "low sodium."
Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Buy fresh poultry, fish, and lean meat rather than cured, salted, smoked, or processed versions.
Cut back on salt little by little and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time, so try cutting the salt in recipes in half.
Skip adding salt while cooking, and keep the salt shaker off the table. Try black pepper, garlic, citrus, vinegar, or a salt-free seasoning blend to add flavor instead.
Read the Nutrition Facts label and choose products lower in sodium. Compare similar products and pick the one with the lower amount — aim for foods with 5% Daily Value or less per serving.
Restaurant and fast foods can be high in sodium. Ask for your meal to be prepared without added salt, and request sauces and dressings on the side so you control the amount.
Foods like soy sauce, ketchup, pickles, olives, salad dressings, and seasoning packets are all high in sodium. Choose low-sodium versions and use small amounts.
Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits such as potatoes, beet greens, tomatoes, beans, and bananas.