Lower Your Sodium for Better Health
Reducing your overall sodium intake can help improve blood pressure, prevent strokes and lower your risk of heart and kidney disease.
- Aim for: Under 2,300 mg of sodium per day if you have normal blood pressure
- Under 1,500 mg of sodium per day if you have high blood pressure
- Under __________ mg of sodium per day (as advised by your healthcare team)
How to Lower Your Sodium
The key to lowering your sodium intake is to eat less processed and restaurant foods. Most of the sodium we eat comes from these two sources. Even foods that may not taste salty can be major sources of sodium.
What Are Processed Foods?
Processed foods generally come in packages and have a nutrition label. They include hot dogs, frozen meals, sugary beverages, and crackers and baked goods. Some processed foods are better than others. Baby carrots or unsalted nuts are “minimally” processed, nutritious snacks.
Tips at the grocery store:
- Read food labels on all foods.
- Buy fresh or frozen fruits and vegetables with no salt or sauce added.
- Buy fresh meat without sodium added.
- Make rather than buy your own sauces, marinades or dressings.
- Choose foods labeled “low sodium”, “reduced sodium” or “no salt added.”
- Avoid instant foods and soups that come in a bag, box or can.
Tips at home:
- Season food with herbs, salt-free seasonings and salt-free sauces. Some salt-free seasonings are high in potassium, so ask your healthcare team which ones are right for you.
- Rinse canned food (even canned meat) before cooking or eating.
- Don’t add salt to food when cooking or eating.
Tips when dining out:
- Ask for food cooked with no salt.
- Choose oil and vinegar instead of salad dressing.
- Choose grilled, baked or steamed foods.
- Avoid fried foods.
- Avoid butter, cheese and sauces.
Choose Low-Sodium Foods
Find “salt shocker” foods that you may normally eat and replace them with lower-sodium foods.
| Type of Food | Choose | Limit or Avoid |
|---|---|---|
| Meals and Soups | Home-cooked meals and soups. Low-sodium canned soups. | Premade, frozen or restaurant meals. Regular (full-sodium) canned soups. |
| Meat, Poultry and Fish | Fresh or frozen meat, poultry and fish (check for added salt water or saline). Low-sodium canned products (rinse before eating). | Meat, poultry and fish that has been cured, smoked or spiced. Bacon, ham, sausage, hot dogs, corned beef, lunch meat, jerky. Regular (full-sodium) canned products. |
| Cheese | Swiss, ricotta and fresh mozzarella cheese. Cream cheese. Low-sodium cheese and cottage cheese. | Processed cheese. Cheese spreads, dips and sauces. Regular (full-sodium) cheese and cottage cheese. |
| Savory Snacks | Low-sodium or unsalted nuts, seeds, pretzels, chips or crackers. Homemade (not microwave) popcorn. | Salted nuts, seeds, pretzels, chips, crackers or popcorn. |
| Grains | Plain, unseasoned rice, grains and pasta. Unflavored oatmeal. Puffed rice or shredded wheat cereal. | Bread and rolls. Instant hot cereals. Boxed baking mixes (waffles, pancakes, bread, cake). Croutons. Instant noodles. Rice or pasta mixes. |
| Vegetables | Canned or frozen vegetables without added sodium or sauces. Low-sodium tomato sauce and vegetable juice. | Relishes, olives and pickled vegetables. Boxed potato mixes. Canned and frozen vegetables. Regular (full-sodium) tomato sauce and vegetable juice. |
| Sauces, Dressing and Condiments | Homemade sauces and dressings. Vinegar, lemons, herbs or dry mustard. Low-sodium sauces, dressings and condiments. | Barbecue, teriyaki and steak sauce. Fish sauce. All soy sauce, including reduced-sodium. Gravy. Marinades. Regular (full-sodium) condiments such as ketchup, mustard, cocktail sauce and tartar sauce. |
| Seasonings | Fresh garlic and onion. Lemon juice and vinegar. Spices and herbs such as oregano, chili, cumin and basil. Low-sodium bouillon cubes. Salt-free seasoning blends. | Dried onion and garlic. Seasoned salt. MSG. Meat flavorings and tenderizers. Full-sodium bouillon cubes. Seasoning blends that contain salt. |
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