Why eat less salt and sodium? Cut back on salt and sodium in your diet to help prevent or lower high blood pressure and reduce your chances of heart disease and stroke.
Did you know.... Most of the salt or sodium in your diet comes from processed foods. The remaining comes from the salt added at the table or while cooking. Limit the amount of sodium that you consume to no more than 2,400 milligrams (mg) each day, about 1 teaspoon of salt.
Tips for Eating Less Salt and Sodium
Be a smart shopper
Read the food label to find out what is in the foods you eat. This will help you limit the amount of sodium you eat.
Size up your food. Compare the amounts you will eat to the serving size listed. If you eat 2 cups and the serving size is 1 cup, that doubles the amounts of nutrients and calories.
Read the nutrition information. Use the Percent Daily Value to compare the amount of sodium among brands. Choose those foods that have lower values.
Buy foods labeled as:
sodium free
very low sodium
low sodium
reduced (or less) sodium
light in sodium
unsalted
Choose More Often:
Chicken and turkey (take off skin)
Lean cuts of meat
Fish: Fresh or frozen
Skim or 1% milk, evaporated skim milk
Cheese: lower or reduced in sodium
Loaf breads, dinner rolls, English muffin, bagels, pita, and salt-free chips
Cereals: some hot cereals and some ready-to-eat cold cereals lowest in sodium
Plain rice and noodles
Fresh, frozen, or no salt added canned vegetables
Fruits
Soups: lower or reduced in sodium
Margarine, vegetable oils
Spices, herbs, and flavorings like oregano, garlic powder, onion powder, salt free seasoning blends, vinegar, and fruit juices
Choose Less Often:
Ribs and chitterlings
Smoked or cured meats like bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage
Canned fish like tuna, salmon, sardines, and mackerel (rinse first)
Buttermilk
Most cheese spreads and cheeses
Salty chips, nuts, pretzels, or pork rinds
Some cold (ready to eat) cereals highest in sodium, instant hot cereals
Quick cooking rice and instant noodles, boxed mixes like rice, scalloped potatoes, macaroni and cheese, and some frozen dinners, pot pies and
pizza
Regular canned soups, vegetables, instant soups
Pickled foods like herring, pickles, relish, olives, or sauerkraut
Use spices and herbs or low sodium seasonings like sodium free bouillon or onion powder, garlic powder, and sodium free seasoning blends.
Try these:
Sprinkle lemon juice over vegetables.
Season or marinate meat, poultry, and fish ahead of time with onion, garlic, and your favorite herbs before cooking to bring out the flavor.
Take steps to make meals lower in salt and sodium.
Use smoked or salt-cured meat products only in small amounts for flavoring.
Prepare fresh lean pork roast instead of country ham.
Rinse canned vegetables and fish such as tuna to remove some sodium.
Take the lead at the table.
Remove the salt shaker. Keep the pepper shaker.
Taste the food first. If you must add salt, use one "shake" instead of two or more.
Cut down on the amount of salty prepared sauces or condiments you use.
Be in control at the restaurant.
Choose foods without sauces. If you prefer, ask for sauce and salad dressing to be served "on the side."
Ask for your meal to be prepared without salt or monosodium glutamate (MSG). Then if you must, you can add a small amount of salt.
Check the things you will do to eat less salt and sodium.
Read food labels. Choose foods that have the lowest Percent Daily Value for sodium. Also buy foods that are labeled "reduced sodium," "low sodium," "sodium free," or "no salt added."
Buy fruits and vegetables for snacks. Choose chips, crackers, or nuts that are lower in sodium.
Take the salt shaker off the table.
Choose no salt added regular canned vegetables, vegetable juices, soups, sauces, and gravies. Most frozen vegetables without sauces are low in sodium.
Choose fresh or frozen lean cuts of meat, fish, and poultry.
Season your food with herbs and spices instead of salt.
