By the American Heart Association
You may be consuming more sodium than necessary, even if you don’t use a salt shaker. This is due to the fact that more than 70 percent of sodium in our diet comes from packaged and restaurant foods. This makes it difficult to monitor sodium intake as it is added to food before purchasing.
What actions can I take to reduce my sodium intake?
While shopping for groceries:
-
Select packaged and prepared foods wisely. Compare nutritional labels and opt for products with the least amount of sodium (per serving) available in your store. You might find that different brands of the same item can have varying sodium content.
-
Choose fresh and frozen poultry that hasn’t been treated with a sodium solution. Look at the packaging for terms like “broth,” “saline,” or “sodium solution.” Unseasoned fresh meats typically have sodium levels around 100 milligrams (mg) or less per 4-ounce serving.
-
Carefully select condiments. Many items like soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives, and relish can contain high sodium levels. Seek out reduced- or low-sodium alternatives.
-
Choose canned vegetables marked “no salt added” and frozen vegetables without salty sauces. When combined in a casserole, soup, or another dish, you won’t miss the salt among the other ingredients.
- Look for items with the American Heart Association’s Heart-Check mark. This mark identifies foods that can be part of a healthy overall diet. While it doesn’t guarantee a “low-sodium” product, it does indicate that the food meets the AHA’s sodium criteria for the Heart-Check mark.
You can enjoy various foods with differing sodium content while maintaining a balanced and heart-healthy diet. To learn more about the Heart-Check Food Certification Program, visit www.heartcheck.org.
When preparing meals:
-
Use onions, garlic, herbs, spices, citrus juices, and vinegars instead of some or all salt for flavor enhancement. Our recipes and tips can assist!
-
Rinse and drain canned beans (such as chickpeas, kidney beans, etc.) and vegetables to reduce sodium by up to 40 percent.
-
Mix lower-sodium versions of foods with standard versions. If you’re not fond of the taste of lower-sodium options right now, blending them in equal parts with the regular version can yield less salt without sacrificing flavor. This technique is effective for broths, soups, and tomato-based pasta sauces.
-
Prepare pasta, rice, and hot cereals without salt. You’ll likely be adding other flavorful ingredients, so the absence of salt won’t be noticeable.
-
Cook using methods like grilling, braising, roasting, searing, and sautéing to enhance natural flavors, reducing the need for added salt.
- Incorporate potassium-rich foods like sweet potatoes, regular potatoes, greens, tomatoes, lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas, and cantaloupe. Potassium can help counteract sodium’s effects and may lower blood pressure.
At restaurants:
-
Communicate your preferences. Request your dish to be prepared without added salt.
-
Taste your meal before adding extra salt. If you believe it needs more flavor, try fresh ground black pepper or a squeeze of fresh lemon or lime first, then reassess before adding salt. Lemon and pepper pair particularly well with fish, chicken, and vegetables.
-
Be cautious of high-sodium terms: watch for items labeled pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso, or teriyaki sauce, as these are often high in sodium. Foods that are steamed, baked, grilled, poached, or roasted tend to be lower in sodium.
- Manage portion sizes. Reducing calorie intake usually also lowers sodium levels. Inquire about smaller portions, share your meal with someone, or ask for a takeout box to save half of your meal for later.
Always check with restaurants regarding the sodium content of menu items. Chain restaurants with 20 or more locations are required to provide nutritional information, including sodium levels, upon request.
Is my food going to taste bland with less salt?
Reducing salt allows you to appreciate the natural flavors of your food, especially when utilizing cooking methods and flavorful ingredients mentioned above. Over time, your taste preferences may adapt to enjoy lower sodium levels. Research suggests that those on a lower-sodium diet begin to prefer it, finding former favorites taste excessively salty. Try it for yourself!
What about salt substitutes?
Various salt substitutes exist, with some replacing a portion or all sodium with potassium. While most people can use them, certain medical conditions (like kidney disease) and medications can influence potassium intake. Consult with your healthcare provider to determine if a salt substitute is appropriate for you.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers.
