Easy Ways to Cut Sodium 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

Table salt was not good for my blood pressure issues, so I have been using many non sodium based salt alternatives. Report
thanks Report
Great ideas thanks for sharing Report
I love salt and crave it since i had wls,13 years ago. Report
Thanks for including the chart! My dad has to watch his sodium intake very closely and I think the chart will benefit him. Report
Good to know. Report
thanks for sharing Report
Great tips! Thank you. Report
Good article. Report
Great ideas Report
When I was first told to restrict sodium was shocked upon reading labels. Condiments I have just given up. they were not worth using up my grams. Pizza? Not ordered. Only one I allow myself is Amys no cheese organic pizzas. Hers will give me one third of it as compared to only one slice of cheese only and getting less salt from hers.
Baking soda! Never knew it had so much sodium; now I see why so many baked goods are high in sodium. Report
I have never seen myself as a big salt user but my recent blood test says my sodium is high. While not excessively high I am still concerned about it. I admit to one sin really that is most likely the cause of this rise and that is eating sandwiches with processed meat. Supposed to be all natural but obviously either I am eating it too often or there is simply too much salt in it. I have of late noticed that it tasted far too salty so I guess that was a clue to the rising problem. So someone else is going to eat the rest of that lunch meat and I will go back to having plain chicken with various things other than salt and see in three months if that lowers the numbers. Report
I like to use Mrs Dash Table blend or Garlic and Herb seasoning to flavor my food and it helps you not miss the salt. You can either use way less salt or none at all. Great article. Thank you. Report
the list was interesting as some foods that I thought were way salty had less than others that I thought were loaded with salt. need to be sure to check label Report


About The Author

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