Reducing the Sodium in your Diet
Get the Facts
Nearly all American adults consume more sodium than they need - most American adults should consume no more than 1,500mg per day. Everyone else should limit sodium to 2,300 mg per day.Eating less sodium can lower blood pressure.
Most of the sodium we eat comes from processed and restaurant foods - not from the salt shaker. Almost half of the sodium we eat comes from “mixed dishes,” like sandwiches, casseroles, and pasta.
Make Smart Choices
- Cook fresh or frozen lean meats, fish, and poultry
- Choose fresh fruits and vegetables when possible, or:
- Choose frozen fruits and vegetables without sauces
- Choose low sodium or no salt added canned and prepared foods
- Rinse canned vegetables before cooking or serving
- Beware of the bread—a typical slice is full of sodium—and don’t stack up the condiments
- Season foods with herbs and spices
- Don’t add salt to boiling water when cooking noodles or rice
- Choose a smaller portion size when available
Check the Label
- Choose main courses with no more than 600 mg of sodium when possible.
- Choose snacks with no more than 140 mg of sodium.
- Don’t forget to check the serving size - people often eat more than one at a time.
Ask for Less
- Ask your server for a smaller portion of your favorite meal—or take half home with you
- Ask your favorite restaurant to add lower sodium items to the menu.
- Ask your grocery store or market to carry more low sodium items.
- Ask the companies that make your favorite foods to offer lower sodium options by writing a letter or sending an email
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