How can you effectively reduce your sodium intake. What are the best strategies for choosing low-sodium foods at the grocery store. Which cooking techniques help minimize salt usage at home. How can you make healthier choices when dining out. What is the DASH diet and how does it promote heart health.

Understanding the Impact of Excessive Sodium Consumption

Sodium, primarily consumed as salt, plays a crucial role in our bodies. However, excessive intake can lead to various health issues, particularly affecting cardiovascular health. The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium per day, with an ideal limit of 1,500 mg for most adults. Despite these guidelines, the average American consumes more than 3,400 mg of sodium daily.

Why is this a concern? High sodium intake is linked to increased blood pressure, a major risk factor for heart disease and stroke. By understanding the sources of sodium in our diets and implementing strategies to reduce intake, we can take significant steps towards better heart health.

Hidden Sources of Sodium

Many people assume that most of their sodium intake comes from table salt added during cooking or at the table. However, this is a common misconception. In reality, more than 70% of the sodium in our diets comes from packaged and restaurant foods. Even foods that don’t taste particularly salty can be significant sources of sodium due to food processing techniques.

• Bread and rolls
• Pizza
• Sandwiches
• Cold cuts and cured meats
• Soups
• Burritos and tacos
• Savory snacks (chips, popcorn, pretzels, snack mixes)
• Chicken
• Cheese
• Eggs and omelets

These items, consumed frequently in the typical American diet, contribute significantly to overall sodium intake. Understanding this can help us make more informed choices about our food consumption.

Smart Shopping: Navigating the Grocery Store for Low-Sodium Options

One of the most effective ways to reduce sodium intake is to make informed choices at the grocery store. By carefully selecting products and reading labels, you can significantly decrease the amount of sodium in your diet.

Reading Nutrition Labels

Nutrition Facts labels are invaluable tools for managing sodium intake. When comparing products, pay close attention to the sodium content per serving. Remember to check the number of servings per container, as this can sometimes be misleading.

Does sodium content vary significantly between brands of the same product? Yes, sodium levels can differ greatly between different brands of the same food item. For example, one brand of tomato soup might contain 700 mg of sodium per serving, while another brand might have only 400 mg. This underscores the importance of comparing labels and choosing the option with the lowest sodium content.

Choosing Fresh and Minimally Processed Foods

Opting for fresh, frozen, or canned vegetables without added salt or sauce is an excellent way to reduce sodium intake. When selecting meats, choose fresh poultry, fish, pork, and lean meat over cured, salted, smoked, or processed options. Be aware that even fresh meats may sometimes have saline or salt solutions added, so always check the label.

1. Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.”
2. Choose fresh produce whenever possible.
3. Select unseasoned frozen vegetables without sauces.
4. Opt for canned vegetables labeled “no salt added.”
5. Choose fresh meats over processed ones.

Cooking Techniques to Reduce Sodium at Home

The kitchen is where you have the most control over your sodium intake. By adopting certain cooking techniques and habits, you can significantly reduce the amount of salt in your meals without compromising on flavor.

Flavor Enhancers Beyond Salt

There are numerous ways to enhance the flavor of your dishes without relying on salt. Experiment with herbs, spices, and other seasonings to add depth and complexity to your meals.

• Fresh or dried herbs (basil, oregano, thyme, rosemary)
• Spices (cumin, paprika, turmeric, cinnamon)
• Citrus juices and zest (lemon, lime, orange)
• Vinegars (balsamic, apple cider, rice)
• Garlic and onion (fresh or powdered)
• Ginger
• Black pepper

How can you transition to using less salt in cooking? Start by gradually reducing the amount of salt you add to your dishes. As your palate adjusts, you’ll likely find that you need less salt to enjoy your food. Simultaneously, increase your use of other flavor enhancers to keep your meals tasty and satisfying.

Cooking from Scratch

Preparing meals from basic, whole ingredients gives you complete control over the sodium content. When possible, cook rice, pasta, beans, and meats from their most basic forms rather than using pre-seasoned or instant products.

Is cooking from scratch always lower in sodium? While cooking from scratch generally allows for better sodium control, it’s important to remember that some whole ingredients, like cheese and certain vegetables, naturally contain sodium. The key is to be mindful of the sodium content in all ingredients and to season judiciously.

Making Heart-Healthy Choices When Dining Out

Eating out can be challenging when trying to reduce sodium intake, as restaurant meals often contain high levels of sodium. However, with some planning and communication, you can make healthier choices.

Strategies for Sodium Reduction in Restaurants

Before ordering, don’t hesitate to ask for nutrition information. Many restaurants now provide this information, either on the menu or upon request. Look for meals with less than 600 mg of sodium, which is the upper limit set by the FDA for a meal to be labeled “healthy.”

• Request that no salt be added to your meal during preparation.
• Choose fresh vegetables or fruit as side dishes instead of fries or other processed options.
• Ask for dressings and sauces on the side, and use them sparingly.
• Consider sharing a meal with a dining companion to reduce portion sizes.
• Opt for grilled, baked, or roasted dishes instead of fried or breaded options.

How can you enjoy dining out while still maintaining a low-sodium diet? The key is to plan ahead and communicate your needs. Many restaurants are willing to accommodate special dietary requests. Don’t be afraid to ask questions about preparation methods and ingredients, and request modifications when necessary.

The DASH Diet: A Comprehensive Approach to Heart Health

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a well-researched, heart-healthy diet that can help prevent or lower high blood pressure. This diet goes beyond simply reducing sodium; it provides a comprehensive approach to nutrition that supports overall cardiovascular health.

Key Components of the DASH Diet

The DASH diet emphasizes foods that are naturally low in sodium and rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.

• Fruits and vegetables
• Whole grains
• Low-fat or fat-free dairy products
• Lean meats, poultry, and fish
• Nuts, seeds, and legumes
• Limited amounts of added sugars and fats

What makes the DASH diet effective for heart health? The DASH diet’s effectiveness stems from its balanced approach to nutrition. By emphasizing whole foods and limiting processed foods, it naturally reduces sodium intake while increasing the consumption of beneficial nutrients. This combination helps lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.

Understanding Sodium Content in Common Foods

To effectively reduce sodium intake, it’s crucial to understand the sodium content of common foods. This knowledge allows for more informed decisions when shopping, cooking, and eating out.

Surprising High-Sodium Foods

Some foods that don’t taste particularly salty can still be significant sources of sodium. Being aware of these items can help you make better choices:

• Bread and rolls (up to 230 mg per slice)
• Cheese (up to 400 mg per ounce)
• Cold cuts and cured meats (up to 1,050 mg per serving)
• Pizza (up to 760 mg per slice)
• Canned soups (up to 940 mg per cup)
• Packaged rice mixes (up to 1,330 mg per serving)

Why do some foods contain more sodium than others? Sodium is often added to foods for various reasons, including preservation, flavor enhancement, and texture improvement. Processed and packaged foods tend to have higher sodium content due to these factors. Understanding this can help you prioritize whole, unprocessed foods in your diet.

Tracking and Monitoring Sodium Intake

Keeping track of your sodium intake can be an eye-opening experience and a powerful tool for reducing consumption. There are several methods you can use to monitor your sodium intake effectively.

Tools and Techniques for Sodium Tracking

In today’s digital age, numerous apps and online tools are available to help track sodium intake. These tools often allow you to log your meals and provide detailed nutritional information, including sodium content.

• Food diary apps (e.g., MyFitnessPal, LoseIt)
• USDA’s FoodData Central database
• Smartphone apps specifically designed for sodium tracking
• Traditional pen-and-paper food journals

How can tracking sodium intake help in reducing consumption? Tracking sodium intake raises awareness of hidden sources of sodium in your diet. It can help you identify patterns and make more informed choices about the foods you eat. Over time, this increased awareness can lead to lasting changes in eating habits and a significant reduction in overall sodium consumption.

Setting Realistic Goals

When working to reduce sodium intake, it’s important to set realistic, achievable goals. Drastic changes can be difficult to maintain long-term. Instead, aim for gradual reductions over time.

1. Start by tracking your current sodium intake for a week to establish a baseline.
2. Set a goal to reduce your intake by 10-20% in the first month.
3. Gradually increase your goal over time, aiming for the recommended limit of 2,300 mg per day.
4. Celebrate small victories and don’t get discouraged by occasional setbacks.

Remember, reducing sodium intake is a journey, not a destination. By making small, consistent changes and monitoring your progress, you can significantly improve your heart health over time.

How to Reduce Sodium Intake

Choose Wisely—Sodium Content Can Vary Within Food Categories

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The majority of sodium in our diets comes from packaged and restaurant food (not the salt shaker) as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because they’re eaten so frequently.

Tips for Reducing Sodium Intake

At the Grocery Store

• Buy fresh, frozen, or canned vegetables with no salt or sauce added.
• Choose packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available.
• Compare the amount of sodium in different products by reading Nutrition Facts labels. Choose the options with the lowest amounts of sodium.
• When buying prepared meals, look for those with less than 600 milligrams (mg) of sodium per meal, which is the upper limit set by the Food and Drug Administration for a meal or main dish to be labeled “healthy. ”
• Check the amount of sodium per serving, and don’t forget to check the number of servings per container.
• When possible, purchase fresh poultry, fish, pork, and lean meat, rather than cured, salted, smoked, and other processed meats. For fresh items, check to see whether saline or salt solution has been added—if so, choose another brand.
• Ask your grocer if they have a low sodium shopping list available.
• Ask to speak to the registered dietitian at your local grocery store to learn more about buying low sodium products. If your grocer doesn’t have a registered dietitian, ask your doctor for a referral. A registered dietitian can provide valuable guidance on reducing your family’s sodium intake and managing blood pressure

At Home

• When cooking, use alternatives to replace or reduce the amount of salt you use, such as garlic, citrus juice, salt-free seasonings, or spices.
• Prepare rice, pasta, beans, and meats from their most basic forms (dry and fresh) when possible.
• Eat more fruits and vegetables.
• Limit sauces, mixes, and instant products, including flavored rice and ready-made pasta.

Dining Out

• Ask for nutrition information before you order, and select a lower sodium meal.
• Ask that no salt be added to your meal.
• Order vegetables with no salt added or fruit as a side item.
• Split a meal with a friend or family member.
• Keep takeout and fast food to an occasional treat.

Choose a Heart-Healthy Diet

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a simple, heart-healthy diet that can help prevent or lower high blood pressure. The DASH diet is low in sodium, cholesterol, and saturated and total fats, and high in fruits and vegetables, fiber, potassium, and low-fat dairy products.

If you follow the DASH eating plan and also make other healthy lifestyle changes, such as getting more physical activity, you will see the biggest benefits. Learn more about the DASH eating plan.

Range of Sodium Content for Selected Foods

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Values rounded to the nearest 10 mg.
Source: U.S. Department of Agriculture, Agricultural Research Service. National Nutrient Database for Standard Reference.

Page last reviewed: August 23, 2022

Content source: National Center for Chronic Disease Prevention and Health Promotion
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How to Reduce Sodium | American Heart Association

You might be getting more sodium than you need, even if you never pick up the salt shaker.

That’s because more than 70 percent of the sodium we eat comes from packaged and restaurant foods.   That can make it hard to control how much sodium you eat, because it’s added to your food before you buy it.

I know that too much sodium hurts my health. What can I do to cut back?

At the store/while shopping for food:

• Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium (per serving) you can find in your store. You might be surprised that different brands of the same food can have different sodium levels.
• Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg) or less per 4-ounce serving.
• Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. Look for a reduced- or lower-sodium version.
• Opt for canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When they’re added to a casserole, soup or other mixed dish, there are so many other ingredients involved that you won’t miss the salt.
• Look for products with the American Heart Association’s Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.

While the Heart-Check mark doesn’t necessarily mean that a product is “low-sodium,” it does mean that the food meets AHA’s sodium criteria to earn the Heart-Check mark.

You can eat foods with varying amounts of sodium and still achieve a balanced and heart-healthy diet. Learn more about the Heart-Check Food Certification Program.

When preparing food:

• Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor. Our recipes and tips can help!
• Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables. You’ll cut the sodium by up to 40 percent.
• Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups and tomato-based pasta sauces.
• Cook pasta, rice and hot cereal without salt. You’re likely going to add other flavorful ingredients, so you won’t miss the salt.
• Cook by grilling, braising, roasting, searing and sautéing to bring out natural flavors. This will reduce the need to add salt.
• Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.

At restaurants:

• Tell them how you like it. Ask for your dish to be made without extra salt.
• Taste your food before adding salt. If you think it needs a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime and test it again before adding salt. Lemon and pepper are especially good on fish, chicken and vegetables.
• Watch out for these food words: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.
• Control portion sizes. When you cut calories, you usually cut the sodium too. Ask if smaller portions are available, share the meal with a friend or ask for a to-go box when you order and place half the meal in the box to eat later.

Ask about the sodium content of the menu items. Chain restaurants with 20 or more locations must provide nutrition information, including sodium content, to customers upon request.

Is my food going to taste bland with less salt?

With less salt, you can taste your food’s natural flavor, especially when you use cooking techniques and flavorful ingredients (see tips above) to enhance it.

Over time, your taste buds can adjust to liking less salt. Studies show that when people follow a lower-sodium diet, they start to prefer it, and that the foods they used to enjoy taste too salty.  Try it and see for yourself!

What about salt substitutes?

There are many salt substitutes, and a few of them replace some or all of the sodium with potassium. Most people can use them, but certain medical conditions (like kidney disease) and medications have implications on your potassium intake. Talk with your healthcare professional about whether a salt substitute is right for you.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

Last Reviewed: May 23, 2018

Related Articles

The American Heart Association Diet and Lifestyle Recommendations

five tips to reduce salt intake

We often consume large amounts of salt without even realizing it, for example, when we buy ready-made food or order food through delivery apps.

WHO highlights the importance of reducing salt intake and suggests a range of practical measures that Member States can take to implement policies to reduce salt intake in the population and improve people’s health and well-being.

1. Break the habit of over-salting: no more than 5 grams (g) of salt per day

The WHO recommends that adults consume no more than 5 grams of salt per day. For children, the recommendation is even less: 2 g of salt per day. However, the current daily salt intake in the Region is between 8 g and 19 g, well above this recommendation.

It is estimated that even a 15% reduction in salt intake could avert 8.5 million premature deaths over the next 10 years in low- and middle-income countries and reduce spending in high-income countries.

Member States have agreed to achieve a 30% reduction in salt intake by 2025 as one of the priority actions in the fight against noncommunicable diseases (NCDs).

2. Read labels carefully and choose foods with less salt

In some countries in the Region, up to 75-80% of the salt people consume daily comes from processed foods. Many people are not aware of this indicator.

WHO recommends that Member States take an important policy step to ensure that there are clear and standardized labels on the front of food packaging. This will help consumers understand what is in the products they buy, and will also encourage manufacturers to reconsider the ingredients in their food offerings.

3. Change the composition of high-salt foods

Given the high proportion of processed foods in the modern diet, many countries in the Region have decided to focus on improving their composition.

Food reformulation was found to be cost-effective and (for the most part) politically feasible. Research has shown that eating foods that meet nutritional goals in the diet contributes to an overall reduction in the risk of disease.

In addition to changing the composition of products, measures can also be taken to gradually change individual buying habits and consumer behavior, without necessarily informing the consumers themselves.

WHO has developed global targets for sodium content in various food categories: this is an important step to simplify the process of changing the composition of salty foods and help progress towards global goals to reduce salt intake among the population.

4. Food Delivery Services: Eliminate Salt

Food delivery apps that have become popular due to the COVID-19 pandemic are also high in salt, as well as calories, sugar and saturated fat.

As we increasingly choose food and drink in the digital space, it is important for health authorities to understand how the use of food delivery services can affect NCDs and other public health issues.

5. Focus on vulnerable populations

Salt consumption patterns – like dietary habits in general – vary across social groups, which can lead to health inequities.

Research has shown that socioeconomically disadvantaged populations are often less aware of government guidelines and have lower levels of health literacy, and may have higher levels of voluntary salt intake and salt intake in general. higher by 5-10%.

Survey data on salt intake indicate that salt intake among the general population ranges from 8.7 g in the Netherlands to 19.0 g in Kazakhstan.

WHO European Program of Work 2020–2025 (EPW) calls for action to reduce health inequalities and to work together to improve health. The guidance and support resource kits for countries being developed by WHO can help Member States develop the best approach to deal with this problem.

“It is essential that all countries lay a solid foundation for health literacy. People have the right to know how diet and salt intake affect their well-being and future,” said Dr Kremlin Wickramasinghe, Acting Head of the WHO European Office for the Prevention and Control of Noncommunicable Diseases.

“Enabling conditions for salt reduction can be created through local policy action and healthy diet promotion in schools, workplaces, health facilities, communities and cities. We need to make it easier for consumers in the WHO European Region and beyond to make healthier food choices.”

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About reducing the consumption of table salt — St. Petersburg State Budgetary Institution of Healthcare Dermatovenereologic Dispensary No. 11

There is a clear connection between excessive consumption of dietary salt and the development of arterial hypertension. Excessive dietary intake of sodium (mainly in the form of table salt) is one of the leading risk factors for developing arterial hypertension. The accumulation of sodium salts in the walls of blood vessels has a damaging effect and has a bad effect on vascular tone.

Excessive salt intake contributes to the accumulation of fluid, both in the vascular bed and in the tissues. The physiological norm of daily intake of sodium (Na) is 3. 5 grams. This amount is found in about 5.0-5.5 grams of table salt (NaCl).

In accordance with WHO recommendations, the upper limit of salt intake for healthy people is 6 grams per day, and for arterial hypertension – 5 grams per day. This is taking into account the salt contained in bread, canned and other products. The habit of eating salted food is not physiologically justified. It must be dealt with like any bad habit.

How to reduce salt intake?

It is recommended that you use the reference tables containing the necessary information more often.

Low content of sodium chloride is found in products of vegetable origin, cottage cheese, fresh or frozen fish, meat products. Salt in ready-made gastronomic products is much higher. For example, in sausage it is 10-15 times more than in natural meat.

The tendency to excessive consumption of bakery products of standard baking leads to an unfavorable combination for patients with hypertension – with bread, along with an excess of calories, the body also receives an excess of sodium chloride. The exception is special dietary products with a low content of sodium chloride, a high content of fibers.

Salt is often used for special processing and preservation of foods. In addition, most people add salt to food at the table. Salt is predominantly consumed with specially processed foods (about 80% of total salt intake). Therefore, canned, salted, smoked foods are recommended to be consumed only in small quantities and not every day. Food should be cooked with a minimum amount of salt, and herbs and spices should be added to improve the taste. You should not add salt to food at the table without tasting it. It is better to remove the salt shaker from the table.

The use of iodized salt is recommended. Iodine deficiency is a common pathology, especially among young children and women. One of the modern ways to prevent iodine deficiency is universal salt iodization.

Recommendations for hypertensive patients to reduce salt intake.

Excessive dietary intake of sodium (mainly in the form of table salt) is one of the leading risk factors for the development of arterial hypertension. A decrease in sodium intake leads to a significant decrease in systolic and diastolic blood pressure, and further to a decrease in left ventricular hypertrophy.

Among persons with increased blood pressure, persons with increased sensitivity to salt loads are identified. In individuals with hypersensitivity to salt loading, even a small sodium load causes an increase in the level of mean blood pressure by 10 mm Hg. Reducing sodium intake and increasing potassium intake leads to a decrease in blood pressure by 2-8 mm Hg.

Every patient with arterial hypertension should follow the following recommendations:

1. Avoid foods containing a lot of salt (canned, salted, smoked).
2. Pay attention to the labeling of processed foods for their salt content.
3. Increase consumption of foods low in salt (vegetables, fruits).
4. Reduce the amount of salt added during cooking.5.Before you automatically add salt to food, you should first taste it and it is better not to add salt at all. The content of sodium salts in mg per 100g of the product.

No.	Product	Content (mg)
1.	Cereals
	Semolina	10
	Cereals: rice, Hercules, corn	26
	Buckwheat	33
	Pasta	28
	Wheat flour, 1st grade	12
	Baking	270
	Rusks	528
	Bread made from flour of the 1st grade	488
	Rye bread	1100
2.	Meat products
	Meat (beef, pork, lamb)	20
	Chickens	10
	Fish	20-100
	Egg	55
	Boiled sausages, frankfurters, sausages	830
	Semi-smoked sausages	1600-1700
	Raw-smoked sausages, smoked products (ham, neck, ham)	2000-2200
3.	Dairy products, butter
	Milk, yogurt, kefir, ice cream, cottage cheese	50
	Butter	74
	Pickled cheese	1500-2000
	Hard cheese	940-1000
	Sunflower oil	0
	Margarine	187
4.	Vegetables	10-80
	Potato	28
	Cabbage, carrots	10-20
	Beetroot	86
	Beans	40
	Lentils	100
	Peas	70
5.	Fruits, berries	10-30
	Fruit juices	3
	Jam	9
	Dried fruits	100-200
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