Nutrition Articles

Easy Ways to Cut Sodium Intake

Improve Your Health by Reducing Your Salt Intake

You consume sodium every single day, and that's a good thing! Our bodies need sodium to help maintain water and mineral balances and blood volume. But too much of a good thing (sodium in this case) can have negative effects on your health, such as an increased risk for high blood pressure (which contributes to heart disease and stroke). While most of us get enough sodium each day to meet our bodies' needs (about 1,500 milligrams), the average person consumes way too much! Experts recommend that adults consume less than 2,300 milligrams of sodium daily—that's about 1 teaspoon of salt.

Sodium is a mineral that occurs naturally in foods that you eat every day, including meats, nuts, grains, and dairy. Salt and sodium are not the same things—but salt is made from sodium (and chloride). What you might not realize, however, is that “hidden” sodium found in processed foods (in the form of salt) makes up the largest proportion of the sodium that adults consume (in addition to any salt that you add yourself).

Cutting back on sodium is one action you can take to reduce your risk of high blood pressure and its related complications. Keep in mind that your taste buds are probably accustomed to a strong taste of salt, so limiting your consumption might take a little getting used to, but your health is worth it! Here are some sodium-cutting tips you can try today:
  • Introduce additional flavor to your foods with herbs and spices like garlic, oregano, basil, pepper, thyme and sesame. These all add flavor without the extra sodium. If a recipe calls for salt, cut the amount called for in half and taste it before adding more.
  • Make healthy choices at the grocery store. Processed foods (anything in a box or bag) tend to be high in sodium because it helps preserve foods longer and increase flavor. Always read labels for the foods you buy, including the sodium content on the nutrition facts label and the ingredients list.
  • Remember that "low-fat" or "low-calorie" doesn't mean healthy. These diet foods can also be higher in sodium because manufacturers hope that added sodium, a flavor-enhancer, will bring back the flavor that is missing since fat and other higher-calorie ingredients are removed. This is especially true for frozen dinners, which are often loaded with extra salt.
  • Choose low-, no- or reduced-sodium versions of your favorite soups, frozen meals, canned foods, and snacks. Even butter is available without added salt!
  • Choose fresh or frozen veggies over canned varieties, which often contain added salt to help increase shelf life. If you can't find sodium-free varieties of canned vegetables, rinse the can's contents in a colander under water before cooking to remove excess salt.
  • Olives, pickles and other items packed in brine are saturated in salt, as are many smoked and cured meats, like salami and bologna. Limit your intake of these high-sodium foods and be on the lookout for lower-sodium varieties.
  • Fast foods are high in more things than just fat. Many of these meals, sandwiches and fries contain more than your daily recommended intake of sodium in just one serving. When consulting restaurant websites to make healthy choices, pay attention to sodium levels as well. By keeping your portions in check (order a junior burger or small French fry instead of the big burgers and super fries) will help control your sodium (and caloric) intake. 
The chart below lists common salty foods. Notice how quickly sodium can add up with just a few foods!

                                         Food                    Portion                 Sodium
 Baking soda  1 tsp  1,259 mg
 Mini pretzels  10 minis  1,029 mg
 Soy sauce  1 Tbsp  902 mg
 Frozen pepperoni pizza 1 serving  902 mg
 Dill pickle  1 medium  883 mg
 Frozen chicken pot pie  1 serving  857 mg
 Shredded cheddar cheese  1 cup  702 mg
 Baking powder  1 tsp  488 mg
 Hamburger  1 sandwich  474 mg
 Sauerkraut  1/2 cup  469 mg
 Canned peas  1 cup  428 mg
 Ham  1 slice  373 mg
 Biscuit  1 whole  304 mg
 Bacon  1 slice  303 mg
 Salted mixed nuts  1/4 cup  205 mg
 Ketchup  1 Tbsp  190 mg
 Hard salami  1 slice  186 mg
 White bread  1 slice  170 mg
 Mustard  1 Tbsp  168 mg
 Potato chips  1 ounce  168 mg
 Saltine crackers  5 crackers  161 mg
 Tortilla chips  1 ounce  150 mg
 Italian salad dressing  1 Tbsp  116 mg
 Salted butter  1 Tbsp  82 mg

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Member Comments

    Thanks for sharing
  • Love is a friendship set to music.
    - Joseph Campbell
  • Thanks for the chart
  • I've cut the salt called for in recipes by half for over 45 years and rarely use table, but love pepper. However, sometimes I just crave a salty snack and I indulge without guilt.
  • everything thats bad for you taste soo good.
    We limit our intake, but are not crazy over doing it, no salt at the dining table. But we dislike the taste of herbs and many spices, I don't care how supposedly "good" they are, they don't taste good to us at all. So worry about other things in life.
    Made the commitment to not use salt - two weeks now and keeping the faith.
  • I don't even have salt in my cupboard, I use lots of spices and herbs instead but even so, my sodium intake tends to be on the higher side. The main problem for me is processed food. I'm a vegetarian and I hate cooking, so I often prepare heat-amd-serve precooked stuff like soy burgers and similar things. Which are, I'm finding out, quite high in sodium. It's not a real health problem for me since I have low pressure, nevertheless it's one of the problems sabotaging my diet. Thanks for the article, definitely an eye -opener!
  • I use almost exclusively whole foods, never add salt to anything, and I go over my sodium intake at least six days a week.
  • I rarely go over in sodium because a doctor taught me 30 years ago how to control it. I have cooked with a lot of herbs for years. Recently I discovered the flavor of unsalted butter is actually better than salted. (My husband accidentally picked up a 4-pack of unsalted and two of my adult kids told me they use it most of the time because they like it.)
  • Sodium intake continues to be a challenge for me while dining out. The sodium in restaurant food is truly shocking! Food prepared at home is not the challenge. I am a label reader and have set many an item back on the shelf because of its sodium content. History of hypertension in the family. Something I need to watch.
    I am surprised that I am always over on my sodium levels. I DO use fresh or frozen fruits and vegetables.I did have a homemade soup today. Is the computer just judging that I automatically had so much sodium?

About The Author

Liz Noelcke Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.