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Easy Ways to Cut Sodium Intake

Improve Your Health by Reducing Your Salt Intake


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  • That list is a real eye opener and rather scary! What a bummer!
    I've been struggling with swelling in my feet for about a year. It's driving me crazy.
  • I was surprised reading that chart. Never realized baking soda was high salt content, even several times more than saltine crackers. Thanks for the information in that chart.

    There are some things I have eaten lately that I never thought of checking the salt content of, like turkey sausage. My feet and ankles really swell up when I eat that. I don't eat it real often, but I do get a craving for it once in a while and it is quick to fix when I don't have anything thawed.
  • Reducing sodium can be a challenge. Configure Sodium into intake summary for daily diet tracker. This is how I first learned from experience which
    foods I was eating added to my daily salt total. Outcome I discarded the salt shaker.
    Now I keep pepper and a dried herb mix near where I cook for flavorings.

    Another useful tool is preparing grocery shopping list at the store website, for example for Stop and Shop. Here you can configure an icon that will indicate low sodium foods right alongside high level sodium foods. Pretty soon I learned which favorite food items were available as low in salt: Ketchup, tomato sauce (no salt added), deli meats, etc.
    I also have had negative effects from reducing sodium. I get nauseated and have a headache until I eat something salty. I have never had an issue with high blood pressure (although I have had low blood pressure, which is not improved by increased salt intake). Although my sodium is tracked, I don't worry about it.
    I agree with the comments below about the dangers of low salt intake.

    The body generally knows what it needs. If food is made at home with sea salt and you crave more salt, you generally need more in your diet. You also need more salt and potassium when you are sweating heavily to keep your electrolytes at the appropriate level. Eating no-salt on a hot day will literally kill you or give you are heart attack. If you drink a bit of salt water and you can't taste the salt, you need more salt to keep your electrolytes up.

    I also have low blood pressure and low stomach acid. If I ate as little salt as is recommended here I would be very ill (and have been in the past from trying to be "healthy").

    This comment doesn't apply to the insane amounts of iodized salt in processed foods. Somehow they managed to add astronomical amounts of sodium without you tasting it in the product. Because of this, I am a big supporter of cooking from scratch.
    I'm very surprised at the many inaccuracies in this article. The vast majority of modern research studies show that; for the great majority of people, a high sodium diet will have no effect at all. None. Here is a much better article on sodium:
  • HELENA911
    I do not know where my sodium is coming from. I am eating fruits and veggies no can goods or prepackage.
  • i splurged with a costco hot dog and soda for $1.50, kept on" not tracking" till the end of the day. when i finally tracked my food i had consumed 5,975 grams of salt. wow, thats terrible.
    no wonder my ankles swelled up
    do i watch more for my calories or salt in take if I want to lose weight with hypotension.
    Have to start late on this diet came close a heart attach scary
  • Good information. Thanks
  • And another healthy food loaded with salt...cottage cheese!!

    Most store brands are 400+ mg per 1/2c serving!! Read the labels for a lower content....
  • SHYGIRL8185
    Another thing to consider when trying to limit sodium is to monitor the seasonings that you are using. If they come in a package, it's always best to check. My boyfriend doesn't add salt to his food at the table nor do I cook with a lot of salt, but his favorite thing to add to his food for extra flavor is lemon pepper (about 20% of the daily recommendation of sodium per serving). Granted, most people aren't adding a Tablespoon of lemon pepper to their meal, but if you use it multiple times a day it adds a lot of sodium to your diet.
    Thank you so much for the article and feedback
  • I eat minimally processed foods and don't add salt when I cook. I do add some at the table to the top of my food. I've found that I eat lots less salt that way.

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