10 Ways to Cut Your Salt Intake

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While sodium occurs naturally in foods, most of the sodium in our diet comes from salt or sodium chloride that is added to foods. Too much sodium can contribute to high blood pressure, a risk factor for heart disease. A high sodium diet alone does not cause high blood pressure but can contribute to it in those with risk factors. 10 Ways to Kick the Salt Habit • Read labels! Choose foods with less sodium than calories (per serving). • Fresh is best – opt for fresh fruits, vegetable, meats, poultry and fish. • Look for no salt added, low-sodium or less-sodium canned vegetbles, beans, broth, soups, tuna, crackers and tomato sauce. • Do not add salt when cooking or after cooking - season with herb and spices instead. • Look for cue words that signal high salt: sodium, salt, pickled, smoked, soy sauce, teriyaki sauce, cured, corned, brine, broth and marinated. • Use half or less of the seasoning packet provided with packaged rice and pasta dishes. • Make your own soup using low-sodium broth and tons of fresh or dried herbs, garlic and onion. • Look for frozen entrees with less than 600mg of sodium. • Look up nutrition information before eating out by checking the company’s website. Some meals contain your days worth or more of sodium! • By a heart healthy cookbook and limit eating out to once or twice a week.


Author: John McGran

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