Most Americans consume much more sodium than is necessary or healthy, and high sodium intake is associated with high blood pressure and heart disease. Healthy adults should take in 2,300 mg or less sodium daily, or about the amount found in 1 tsp. of table salt. That amount is the total for all intake, including cooking and seasoning at the dinner table. This means you monitor your salt intake from all sources throughout the day if you are trying to reduce salt and sodium in your diet.
Step 1
Choose fresh meat and fish, and avoid eating canned or processed meats. Bacon, bologna, salami, corned beef and dried meat and fish are all high in sodium. Canned chicken and tuna also contain too much salt.
Step 2
Season your foods with pepper, herbs and spices instead of using salt. This may take some adjusting, but after time your food will taste better than it did when you were using table salt.
Step 3
Prepare pasta, rice and other dishes without adding salt during cooking. Boxed pasta and rice dishes often have salt added; therefore, cook pasta and rice separately and flavor with low-sodium sauces, if necessary.
Step 4
Purchase reduced-sodium versions of the foods you eat at home. Some foods naturally contain sodium, but you can buy natural products with no salt added.
Step 5
Eat fresh or frozen vegetables, as canned vegetables may contain high levels of sodium. If sodium-free varieties are available, choose those.
Step 6
Use condiments sparingly, as many of these are extremely high in sodium. If you must use soy sauce, Worcestershire sauce, barbecue sauce, gravy or other sauces, purchase a reduced-sodium brand or make the sauce at home using little or no salt.
Step 7
Keep your salt shaker in the kitchen at mealtime to prevent reaching for it as soon as you begin eating. If you really need a little salt on your food, get the shaker from the kitchen, salt your food and then put the shaker back.
Tips and Warnings
- The American Heart Association recommends adult Americans consume no more than 1,500 mg of sodium daily.
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