From fries and pretzels to turkey sandwiches and pizza, Americans love salt – so much so that the average person eats more than 3,400 milligrams of salt in one day. That’s way over the recommended amount of 1,800 to 2,300 milligrams a day, according to the American Heart Association.
Salt, which is also called sodium, acts like a sponge and makes your body hold onto water. Eating too much makes your heart work harder and can raise your blood pressure, cause your weight to go up, make it harder to breathe and cause your ankles, feet, legs and belly to swell.
Even small adjustments to your salt intake can make a huge difference in your health. Learn what you can do.
Easy Ways to Reduce Salt Intake
Our diets are packed full of salt, but luckily, there are many easy ways you can reduce your salt intake without making radical changes to your diet. Try some of these simple tips:
- Eat more fresh foods. Packaged foods often have a lot of salt. Look for fresh fruits and vegetables – especially ones with potassium like bananas, sweet potatoes and cooked spinach to offset the effects of sodium. The more potassium you eat, the easier it is for your kidneys to flush out extra salt.
- Read the label when buying canned foods and soups. Canned foods often have a lot of salt. Check labels for words like “salt,” soda” and “sodium” and the symbol “Na.” All four mean sodium is inside.
- Choose frozen foods and vegetables that are sodium-free.
- Choose fresh meat instead of processed meats such as bacon, sausage, hot dogs or deli meats.
- Remove the salt shaker from the table.
- Use sodium-free seasonings for cooking such as sodium-free seasoning blends, dry or fresh herbs, spices, lemon juice, lime juice or vinegars. There are a range of other ways to season your food that don’t include salt. Experiment with one or more of these the next time you eat: Herb-based substitutes (Mrs. Dash), basil, cinnamon, curry powder, dry mustard, lemon pepper, oregano, paprika, pepper, ore thyme.
- Watch for “No Added Salt” items. These items still have some salt, so remember to read the label.
- Avoid salt substitutes made with “potassium chloride.” Common brands are NoSalt, Nu-Salt, Morton’s Lite Salt and Morton’s Salt Substitute.
Low Sodium Options When Eating Out
Going out to eat can be fun, but the lack of control over what goes into your food can make having a healthy, low-salt meal difficult. Here are some ways you can limit your salt intake when dining out:
- Ask your server about how a meal is prepared and for menu items that are low in salt. Or, order grilled, baked or broiled protein without sauce or gravy (where much of the extra salt hides).
- Choose items without breading, as a lot of breading contains salt.
- Choose foods without sauce, or ask for sauce on the side.
- Go for the salad bar, fresh vegetables and fruit when available.
Track Your Salt Intake
One way you can identify areas of improvement is through tracking your salt intake. The American Heart Association also has an easy-to-use sodium tracker, where you can keep tabs on how much salt you’re eating each day.
