By American Heart Association
You might be consuming more sodium than necessary, even if you never use a salt shaker. This is because over 70 percent of the sodium in our diet comes from packaged and restaurant foods. This makes it challenging to monitor your sodium intake, as it’s added to food before you purchase it.
I know that too much sodium hurts my health. What can I do to cut back?
At the store/while shopping for food:
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Choose packaged and prepared foods carefully. Compare nutrition labels and opt for the product with the lowest sodium content (per serving) available. You may be surprised to find that different brands of the same item can have varying sodium levels.
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Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the packaging for terms like “broth,” “saline,” or “sodium solution.” Unseasoned fresh meats typically contain around 100 milligrams (mg) or less of sodium per 4-ounce serving.
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Select condiments with care. Many condiments, like soy sauce, bottled dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives, and relish can be very high in sodium. Seek out reduced- or lower-sodium options.
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Opt for canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When they’re combined in casseroles, soups, or other mixed dishes, you won’t miss the salt as there are plenty of other ingredients contributing to the flavor.
- Look for products with the American Heart Association’s Heart-Check mark. This identifies foods that fit within a healthy dietary pattern. Although the Heart-Check mark doesn’t specifically indicate that a product is “low-sodium,” it signifies that the food meets AHA’s sodium criteria.
You can include a variety of foods with different sodium levels while still maintaining a balanced and heart-healthy diet. To discover more about the Heart-Check Food Certification Program, visit www.heartcheck.org.
When preparing food:
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Use onions, garlic, herbs, spices, citrus juices, and vinegars instead of salt to enhance flavor. Our recipes and tips can assist you in this endeavor!
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Drain and rinse canned beans (such as chickpeas or kidney beans) and vegetables. This can reduce sodium levels by up to 40 percent.
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Combine lower-sodium versions of food with standard versions. If you’re not fond of lower-sodium foods yet, try mixing them in equal parts with regular versions of the same food. This will reduce salt content while maintaining similar taste, particularly effective with broths, soups, and tomato-based sauces.
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Cook pasta, rice, and hot cereals without salt. You’ll likely add flavorful ingredients later, so you won’t even miss the salt.
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Use cooking methods like grilling, braising, roasting, searing, and sautéing to bring out natural flavors. This reduces the need to add 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 balance the effects of sodium and may assist in lowering your blood pressure.
At restaurants:
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Communicate your preferences. Request that your dish be prepared without added salt.
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Taste your food before adding salt. If it seems to need more flavor, try adding freshly ground black pepper or a squeeze of lemon or lime and taste again before reaching for the salt. Lemon and pepper work particularly well with fish, chicken, and vegetables.
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Be cautious with these food descriptors: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso, or teriyaki sauce. These typically contain high sodium levels. Foods that are steamed, baked, grilled, poached, or roasted may have less sodium.
- Control portion sizes. Cutting calories generally reduces sodium intake as well. Inquire about smaller portion options, consider sharing a meal with someone, or request a to-go box to save half of your meal for later.
Ask about the sodium content of menu items. Restaurants with 20 or more locations are required to provide nutrition information, including sodium content, upon request.
Is my food going to taste bland with less salt?
Decreasing salt allows the natural flavors of your food to emerge, especially when you use flavorful cooking methods and ingredients (as mentioned above) to enhance taste.
Over time, your taste preferences can adjust to appreciate less salt. Studies show that individuals on a lower-sodium diet start to enjoy it more, often finding previously appealing foods too salty. Give it a try!
What about salt substitutes?
Numerous salt substitutes exist, some replacing some or all sodium with potassium. Most individuals can safely use them, but certain medical conditions (like kidney disease) and particular medications may affect potassium intake. Consult your healthcare professional to determine whether a salt substitute is suitable for you.
Written by American Heart Association editorial staff and reviewed by science and medicine advisers.
