Decreasing Your Salt Intake
Decreasing Your Salt Intake
Major Food Sources
- Beef broth
- Commercial soups
- French fries
- Potato chips
- Salted snack foods
- Sandwich meats
- Tomato-based products
- Milk products
- Soft water
Reading Food Labels
|Food label term||Meaning|
|Sodium free||Less than 5 mg/serving|
|Very low sodium||35 mg or less/serving|
|Low sodium||140 mg or less/serving|
|Reduced sodium||25% reduction in sodium content from original product|
|Unsalted, no salt added, without added salt||Processed without salt when salt normally would be used in processing|
Tips for Lowering Your Sodium Intake
- Read the nutrition label to find out how much sodium is in the foods you are purchasing.
- Gradually cut down on the amount of salt you use. Your taste buds will adjust to less salt.
- Taste your food before you salt it; it may not need more salt.
- Substitute flavorful ingredients for salt in cooking, such as garlic, oregano, lemon or lime juice, or other herbs, spices, and seasonings.
- Opt for fresh foods instead of processed foods. For example, select fresh or plain frozen vegetables and meats instead of those canned with salt.
- Look for low sodium, reduced sodium, or no salt added versions of your favorite foods
- Cook and eat at home. Adjust your recipes to gradually cut down on the amount of salt you use. If some of the ingredients already contain salt, such as canned soup, canned vegetables, or cheese, you do not need to add more salt.
- Cook rice, pasta, and hot cereals without salt or with less salt than the package calls for (try 1/8 teaspoon for two servings). Flavored rice, pasta, and cereal mixes generally already contain added salt.
- When dining out, order a low-salt meal or ask the chef not to add salt to your meal.
- Limit your use of condiments, such as soy sauce, dill pickles, salad dressings, and packaged sauces.
American Heart Association http://www.heart.org
National Heart, Lung, and Blood Institute http://www.nhlbi.nih.gov
Dietitians of Canada http://www.dietitians.ca
Food and Nutrition Health Canada http://www.hc-sc.gc.ca/fn-an/index-eng.php
DASH diet. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 3, 2013. Accessed April 1, 2013.
Dietary guidelines for Americans 2010. US Department of Agriculture and US Department of Health and Human Services. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed April 1, 2013.
Hypertension. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/what.php. Updated March 22, 2013. Accessed April 1, 2013.
Reduce salt and sodium in your diet. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm. Accessed April 1, 2013.
Salt. Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/salt/index.htm. Updated March 22, 2013. Accessed April 1, 2013.
Sodium (salt or sodium chloride). American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride%5FUCM%5F303290%5FArticle.jsp. Updated March 5, 2013. Accessed April 1, 2013.
- Reviewer: Brian Randall, MD
- Review Date: 04/2013 -
- Update Date: 04/01/2013 -