The Cleveland Clinic reports that restricting sodium intake to no more than 1,500 mg per day may be beneficial for those at risk for cardiovascular disease, for all older adults and for people of African-American ethnicity. Reducing your sodium intake can also help control hypertension, reduce swelling and improve breathing. Because foods can contain high levels of sodium without tasting salty, identifying and avoiding dietary sources of sodium is sometimes challenging.
Step 1
Read package labels carefully so that you can track your daily sodium intake. Some ingredients that indicate high sodium content include baking powder, brine and monosodium glutamate, cautions the University of California, San Francisco.
Step 2
Watch out for foods with "low sodium" labels, as these may contain as much as 140 mg of sodium per serving. This means that if you eat more than one serving as a snack or meal, which is a common occurrence, you may add up to 280 mg of sodium to your diet. Foods labeled as "no sodium" contain 5 mg or less per serving, according to the Cleveland Clinic.
Step 3
Season foods with herbs, spices or fruit juice instead of using table salt. Just one teaspoon of salt contains 2,300 mg of sodium. The American Heart Association notes that most spices contain very little sodium.
Step 4
Drink and cook with bottled water if your home is fitted with a water softener. Water softeners add salt to tap water.
Step 5
Substitute fresh fish, poultry and eggs for protein sources that are high in sodium. High-sodium protein sources include bacon, ham, sardines and other smoked, canned or cured meat.
Step 6
Eat ricotta and other low sodium cheeses, yogurt and ice cream instead of cottage cheese, buttermilk and processed cheeses to reduce your daily sodium intake.
Step 7
Exchange high-sodium grains and breads, such as self-rising flour, waffle and pancake mixes, pizza crust, croutons and prepackaged rice and stuffing, for low-sodium alternatives. Muffins, rice, pasta, corn and flour tortillas, unsalted popcorn and low-sodium chips, crackers and pretzels are better choices when attempting to limit your sodium intake.
Step 8
Stay away from olives, pickles, canned vegetables and jarred tomato sauces, as these typically contain large amounts of sodium per serving. Instead, opt for frozen or fresh fruits and vegetables and fresh potatoes.
Step 9
Flavor salads with oil and vinegar or fruit juice instead of using bottled salad dressings. Salad dressings are loaded with sodium. Also, avoid salted butter and margarine. Vegetable oils and unsalted butter are much healthier choices.
Step 10
Cook your meals at home where you have more control over the amount of salt that goes into and onto your dishes. If you must eat out, insist that no salt is added to your food and request sauces and dressings on the side.
Tips and Warnings
- MayoClinic.com recommends avoiding all processed and convenience foods. Processed foods contribute as much as three-quarters of all sodium to a normal American diet. Salt substitutes are available in most grocery stores.
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