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.

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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.

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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.

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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

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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

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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.

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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

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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

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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.

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A Gentle Reminder

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

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice. Sodium needs vary from person to person. Always follow guidance from your healthcare provider regarding salt intake, blood pressure management, heart health, kidney health, and other medical conditions.

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Sources:

• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium
• https://johnshopkinshealthcare.staywellsolutionsonline.com/SummerHeat/85,P00352