Reducing Salt & Sodium: Practical Tips for Everyday Eating
Why Sodium Matters
Sodium plays an important role in the body, but most people eat more than they need. Too much sodium can raise blood pressure and increase the risk of heart disease, stroke, and fluid retention—especially for older adults or those with heart, kidney, or vascular conditions.
Small changes can make a big difference.
Where Most Sodium Comes From
Most sodium in the diet does not come from the saltshaker. It often comes from:
- Packaged or processed foods
- Restaurant and take-out meals
- Canned soups, sauces, and mixed dishes
- Deli meats, cheeses, and bread products
Reading labels and choosing simpler foods helps reduce hidden sodium.
Smart Ways to Lower Sodium at Home
Choose Fresh When Possible
- Fresh fruits and vegetables naturally contain very little sodium
- Fresh or frozen meats, poultry, and fish are usually lower in sodium than pre-seasoned or cured options
Rinse & Reduce
- Rinse canned beans and vegetables under water to remove excess sodium
- Look for products labeled “no salt added” or “lower sodium”
Flavor Without the Salt
Instead of adding salt, try:
- Herbs (basil, oregano, thyme, rosemary)
- Spices (pepper, paprika, garlic powder, onion powder)
- Citrus juice or zest (lemon, lime)
- Vinegar or salt-free seasoning blends
Understanding Food Labels
When comparing packaged foods, check the Nutrition Facts Label and ingredient list.
Helpful terms:
- Low sodium: 140 mg or less per serving
- Very low sodium: 35 mg or less per serving
- No salt added: No salt added during processing (may still contain natural sodium)
Pay attention to serving size—eating more than one serving increases sodium intake.
Dining Out Without Overdoing Sodium
Before You Order
- Look up nutrition information online when available
- Choose grilled, baked, steamed, or roasted items
While Ordering
- Ask for sauces, dressings, and gravies on the side
- Request no added salt when possible
- Avoid items described as smoked, cured, pickled, breaded, or fried
Portion Awareness
- Restaurant portions are often large—consider sharing or saving half for later
- A little sauce or gravy can go a long way
Foods That Often Add Up Quickly
These foods can be part of a balanced diet but may be higher in sodium if eaten often or in large portions:
- Breads and rolls
- Pizza and sandwiches
- Soups (especially canned or restaurant soups)
- Deli meats and processed meats
- Cheese and packaged snack foods
Balance is key—pair higher-sodium foods with fresh, lower-sodium choices.
A Simple Daily Goal
Many people benefit from aiming for about 2,300 mg of sodium per day or less, unless their healthcare provider recommends a lower target. Ask your healthcare provider what your specific daily sodium target should be.
Tracking sodium for a few days can help identify patterns and opportunities for improvement.
Helpful Reminder
Reducing sodium doesn’t mean giving up flavor or enjoyment. Gradual changes allow your taste buds to adjust, making lower-sodium foods more satisfying over time.
Important Note
This information is for educational purposes only and is not a substitute for medical advice. Individual sodium needs vary. Always follow guidance from your healthcare provider, especially if you have heart disease, kidney disease, or are taking medications that affect fluid balance.
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⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.