How can you reduce sodium intake in your diet. What are the best strategies for choosing low-sodium foods at the grocery store. Which cooking methods help limit salt consumption at home. How can you make healthier choices when dining out to reduce sodium intake.

Understanding the Impact of Excessive Sodium Consumption

Sodium is an essential mineral for our bodies, but consuming too much can lead to various health issues. The majority of sodium in our diets comes from packaged and restaurant foods, not from the salt shaker. Even foods that don’t taste particularly salty can be significant sources of sodium due to food processing techniques.

Why is excessive sodium intake a concern? High sodium consumption can lead to increased blood pressure, which is a major risk factor for heart disease and stroke. It can also contribute to fluid retention, kidney problems, and other health issues.

Hidden Sources of Sodium

Many people are unaware of the hidden sources of sodium in their diets. Some common culprits include:

• Bread and baked goods
• Processed meats
• Canned soups and vegetables
• Cheese and dairy products
• Condiments and sauces
• Fast food and restaurant meals

Is bread really a significant source of sodium? Yes, while a single slice may not seem high in sodium, the frequency of consumption makes it a major contributor to overall sodium intake for many people.

Smart Shopping: Strategies for Reducing Sodium at the Grocery Store

One of the most effective ways to reduce sodium intake is to make informed choices while shopping for groceries. Here are some strategies to help you select lower-sodium options:

1. Read nutrition labels carefully and compare sodium content across brands
2. Choose fresh, frozen, or canned vegetables without added salt or sauces
3. Look for products labeled “low sodium,” “reduced sodium,” or “no salt added”
4. Opt for fresh poultry, fish, and lean meats instead of processed varieties
5. Be cautious of prepared meals and aim for those with less than 600mg of sodium per serving

How can you determine if a product is truly low in sodium? The FDA defines “low sodium” as 140mg or less per serving. When comparing products, always check the serving size to ensure you’re making an accurate comparison.

Decoding Nutrition Labels

Understanding nutrition labels is crucial for making informed decisions about sodium intake. Here’s what to look for:

• Sodium content per serving
• Number of servings per container
• Percent Daily Value (%DV) for sodium
• Ingredients list (look for salt, sodium, or Na)

What percentage of Daily Value should you aim for in a single product? As a general rule, try to choose products with less than 5% DV for sodium per serving, and be cautious of those exceeding 20% DV.

Home Cooking: Techniques for Reducing Sodium in Your Kitchen

Preparing meals at home gives you greater control over your sodium intake. Here are some effective techniques for reducing sodium in your cooking:

• Use herbs, spices, and citrus to enhance flavor without salt
• Experiment with salt-free seasoning blends
• Prepare rice, pasta, and beans from scratch rather than using pre-seasoned mixes
• Rinse canned vegetables and beans to remove excess sodium
• Gradually reduce the amount of salt in your recipes to allow your taste buds to adjust

Can you really enjoy flavorful food without salt? Absolutely! Many herbs and spices can provide complex flavors that make dishes delicious without relying on sodium. Experiment with garlic, ginger, cumin, paprika, or fresh herbs like basil and cilantro.

Salt Alternatives for Cooking

Consider these salt alternatives to add flavor to your dishes:

• Lemon or lime juice
• Vinegar (balsamic, apple cider, rice)
• Fresh or dried herbs
• Garlic and onion (fresh or powdered)
• Ginger
• Hot peppers or red pepper flakes

How can you transition to lower-sodium cooking without sacrificing taste? Start by reducing salt gradually in your recipes and increasing other flavorful ingredients. This allows your palate to adjust over time, making the transition easier and more enjoyable.

Dining Out: Making Low-Sodium Choices at Restaurants

Eating out can be challenging when trying to reduce sodium intake, as restaurant meals often contain high levels of salt. However, with some planning and smart choices, you can enjoy dining out while maintaining a lower-sodium diet:

1. Research restaurant menus and nutrition information in advance
2. Ask for sauces and dressings on the side
3. Request that no salt be added to your meal during preparation
4. Choose grilled, baked, or steamed options over fried or breaded dishes
5. Opt for fresh fruit or vegetables as side dishes
6. Share a meal to control portion sizes and sodium intake

Is it okay to ask for modifications to menu items? Absolutely! Most restaurants are willing to accommodate special requests, especially those related to health concerns. Don’t hesitate to ask for a dish to be prepared without added salt or for sauces to be served on the side.

Navigating Fast Food Options

While fast food is often high in sodium, there are ways to make better choices:

• Choose smaller portion sizes
• Opt for salads with dressing on the side
• Skip the cheese and bacon on sandwiches
• Choose grilled options over fried
• Drink water instead of sodas

What are some of the lowest sodium options at popular fast food chains? Many chains now offer grilled chicken sandwiches, salads without dressing, and fruit cups as lower-sodium alternatives to traditional fast food fare.

The DASH Diet: A Heart-Healthy Approach to Reducing Sodium

The Dietary Approaches to Stop Hypertension (DASH) eating plan is a well-researched approach to reducing sodium intake and improving overall heart health. This diet emphasizes:

• Fruits and vegetables
• Whole grains
• Low-fat dairy products
• Lean meats, fish, and poultry
• Nuts, seeds, and legumes

How effective is the DASH diet in reducing blood pressure? Studies have shown that the DASH diet can lower blood pressure in as little as two weeks, with even greater improvements when combined with reduced sodium intake.

Key Principles of the DASH Diet

To follow the DASH diet effectively, focus on these principles:

1. Increase intake of potassium, magnesium, and calcium-rich foods
2. Limit sodium to 2,300mg per day (or 1,500mg for stricter adherence)
3. Reduce saturated and trans fats
4. Incorporate more plant-based proteins
5. Choose whole grains over refined grains

Can the DASH diet be customized for individual needs? Yes, the DASH diet can be adapted to various calorie levels and dietary preferences, making it a flexible option for many people looking to improve their heart health and reduce sodium intake.

Understanding Sodium Content in Common Foods

Being aware of the sodium content in common foods can help you make informed decisions about your diet. Here’s a look at the sodium range in some everyday items:

• Bread (per slice): 80-230mg
• Cheese (1 oz): 90-450mg
• Canned soup (1 cup): 100-940mg
• Cold cuts (2 oz): 250-750mg
• Frozen dinner (1 meal): 500-1,500mg

Why is there such a wide range in sodium content for similar products? Sodium content can vary significantly between brands and even between different flavors or varieties of the same product. This highlights the importance of reading nutrition labels carefully.

Surprising High-Sodium Foods

Some foods that you might not expect to be high in sodium include:

• Breakfast cereals
• Veggie burgers
• Cottage cheese
• Salad dressings
• Sports drinks

How can you identify hidden sources of sodium in your diet? Keep a food diary for a week, noting the sodium content of everything you eat. This can help you identify unexpected sources of sodium and areas where you can make improvements.

Long-Term Strategies for Maintaining a Low-Sodium Lifestyle

Reducing sodium intake is not just a short-term goal but a lifestyle change. Here are some strategies for maintaining a low-sodium diet in the long term:

1. Gradually reduce sodium intake to allow your taste buds to adjust
2. Cook more meals at home to have greater control over ingredients
3. Experiment with new herbs and spices to keep meals interesting
4. Educate family members about the importance of reducing sodium
5. Stay hydrated to help your body process sodium more efficiently

How long does it take for taste buds to adjust to lower sodium levels? While individual experiences may vary, many people report that their taste preferences begin to change within a few weeks of reducing sodium intake.

Monitoring Progress and Health Outcomes

To stay motivated and track your progress, consider these steps:

• Regularly monitor your blood pressure
• Keep a food diary to track sodium intake
• Schedule regular check-ups with your healthcare provider
• Celebrate small victories and improvements in your health

What are some signs that your low-sodium efforts are paying off? You may notice reduced bloating, improved blood pressure readings, and a decreased desire for salty foods as your body adjusts to lower sodium levels.

By implementing these strategies and maintaining awareness of sodium content in foods, you can successfully reduce your sodium intake and improve your overall health. Remember that small changes can lead to significant improvements over time, so be patient and consistent in your efforts to adopt a lower-sodium lifestyle.

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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