Reducing sodium intake can have significant health benefits, particularly for those with high blood pressure or heart conditions. Sodium and water are closely connected, so where one goes, the other follows! Because sodium intake can have an affect on how much fluid our body retains, this in turn can cause our blood pressure to rise and place more stress on the heart.
In general, aim to consume no more than 2300mg of sodium daily.
Here are some tips to help you skip the salt more often:
- Read Food Labels: Many processed foods contain high levels of sodium. Reading food labels can help you choose options with lower sodium content. Some brands offer low-sodium or no-salt-added versions of their products. Opt for these when available.
- Look for items that are “low sodium”, or 140mg or less
- Choose foods that are no more than 5-10% of your total Daily Value (%DV) of sodium
- Cook at Home: Preparing your own meals gives you control over the amount of salt used. Try using herbs, spices, or lemon juice for flavor instead of salt.
- Check labels on seasoning blends to see if there is any added sodium, and adjust your seasoning portions
- Opt to make your own seasoning blends and store them in airtight jars for future use!
- Choose Fresh Foods: Fresh fruits and vegetables, lean meats, and whole grains usually have less sodium than their processed counterparts.
- When choosing frozen produce and meats, check the labels for added sodium. Some meats are treated with a sodium solution prior to freezing, which can increase the sodium content of a food that may be naturally lower when fresh.
- Limit Fast Food: Fast food and restaurant meals often contain high amounts of sodium. Try to limit these in your diet to occasionally.
- Opt for meals that contain 600-650mg sodium or less in total- some places will have their nutrition information posted or online/in app for reference.
- If your meal ends up higher in sodium, try to make your other meals and snacks for the day lower in sodium to “budget” for this higher meal.
Some salt-savvy terminology to look out for when reading food labels
What the label says | What it means |
Salt/Sodium-Free | Less than 5 mg of sodium per serving |
Very Low Sodium | 35 mg of sodium or less per serving |
Low Sodium | 140 mg of sodium or less per serving |
Reduced Sodium | At least 25% less sodium than the regular product |
Light in Sodium or Lightly Salted | At least 50% less sodium than the regular product |
No-Salt-Added or Unsalted | No salt is added during processing – but these productsmay not be salt/sodium-free unless stated |
What about salt substitutes?
Salt substitutes can be a good option for some people, especially those with high blood pressure. However, many salt substitutes contain potassium chloride instead of sodium chloride. While this might be a good option for some, individuals with kidney problems may need to avoid salt substitutes with potassium.
Examples of Salt Substitutes
NuSalt: This is a salt alternative that contains potassium chloride.
NoSalt: This is another alternative to salt that is also potassium chloride-based.
Morton Lite Salt: This is a salt substitute that contains a mixture of sodium chloride and potassium chloride. It has 50% less sodium than regular table salt.
Morton Salt Substitute: This is an excellent alternative for people who need to reduce their sodium intake. It's entirely potassium chloride, which tastes very similar to regular salt but doesn't contain any sodium.
Kelp Salt: This is a natural alternative to traditional salt. It's made from dried kelp, a type of seaweed, and can have a slightly fishy taste. Kelp salt is rich in iodine and other minerals, making it a nutritious option for seasoning your dishes.