Cutting Back on Salt Made Simple

Why Reducing Salt Matters

Salt (also called sodium) is found in many everyday foods. Eating too much salt can:

Raise blood pressure
Increase the risk of heart disease and stroke
Cause fluid retention and swelling

Most salt in our diets comes from processed foods and restaurant meals, not the salt shaker at home.

Common Foods High in Salt

These foods often contain large amounts of sodium:

Fast food and takeout
Pizza
Hot dogs, bacon, sausage, and deli meats
Canned soups and packaged meals
Pickled foods (pickles, sauerkraut)
Cheese
Sauces and condiments (soy sauce, salad dressings)
Chips, pretzels, and crackers
Bread and rolls

You don’t have to avoid these completely—but choosing them less often helps.

Step 1: Read Food Labels

Food labels can help you spot salt.

Helpful tips:

Look for the word “sodium” on the Nutrition Facts label
Compare similar foods and choose the one with less sodium
Pay attention to the serving size listed

Many people are advised to limit sodium to about 2,300 mg per day or less, but your healthcare provider may recommend a lower amount for you. Ask your healthcare provider for specific recommendations tailored to you.

Step 2: Choose Lower-Sodium Foods

Rinse canned vegetables and beans to remove some salt
Choose frozen meals with 600 mg of sodium or less per serving when possible
Use smaller amounts of cheese and pick lower-sodium options
Limit processed and cured meats
Choose reduced-sodium or no-salt-added versions of soups, broths, and sauces

Step 3: Cook More at Home

Foods prepared at home usually contain less salt.

Lower-salt foods include:

Fresh fruits and vegetables
Dried beans, peas, and lentils
Whole grains (brown rice, oats, quinoa)
Unsalted nuts and seeds
Fresh fish, chicken, turkey, or meat without added salt

Add Flavor Without Salt

You can enjoy tasty meals without relying on salt.

Try using:

Garlic and onion
Lemon or lime juice
Vinegar or balsamic vinegar
Fresh or dried herbs
Spices like black pepper, paprika, cumin, chili powder, or cinnamon

If a recipe calls for salt, try cutting the amount in half.

Simple Swaps That Add Up

Choose unsalted nuts instead of salted snacks
Swap chips or pretzels for fruit or vegetables
Buy “no salt added” pasta sauce or canned foods
Prepare meats in advance and season with herbs instead of salt

Eating Out With Less Salt

When dining away from home:

Ask for food to be prepared without added salt
Request sauces and dressings on the side
Share large portions or save half for later
Check nutrition information online when available

Put the Salt Shaker Away

Try removing the salt shaker from the table. Taste your food first—you may find it already has plenty of flavor.

A Gentle Reminder

Reducing salt is about small changes over time. Even modest reductions can improve your health.

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.