If you like to liberally sprinkle salt on your food or eat a lot of packaged and restaurant food, you may be consuming more sodium than you realize. According to the FDA, the recommended limit for sodium is 2,300 milligrams (mg) per day for people 14 years and older. However, people in the U.S. consume an average of 3,400 mg per day. Too much sodium can contribute to high blood pressure, increasing the risk of heart disease, stroke, and other health problems.
These facts might motivate you to ease up on the saltshaker, but there is more to the sodium puzzle. First of all, did you know that the salt in your table shaker is only 40% sodium? The rest is the electrolyte chloride. Both are essential nutrients, but dietary guidelines primarily recommend limiting sodium because of the health problems noted above.
Second, most of the sodium consumed isn't from sprinkling it on top of a meal. According to the Centers for Disease Control (CDC), more than 70% of sodium intake in the U.S. comes from processed products and restaurant foods with sodium/salt added before consumer purchase.
To help Americans monitor and reduce sodium consumption to the recommended < 2,300 mg/day quantity, here are some useful tips.
For many people, the most effective strategy isn't just giving up sprinkling salt at the table. It is reducing or switching to lower-sodium versions of foods they eat frequently, such as:
So, what are some practical ways to accomplish this? Focus on three locations – the grocery store, home, and the restaurant.
While grocery shopping, here are some ideas to reduce your salt consumption:
Understand Sodium Claims - Look for terms such as “sodium-free,” “low sodium,” “reduced sodium,” and “no salt added.” Keep in mind that “reduced sodium” means the product contains less sodium than the regular version—not necessarily that it is low in sodium.
Opt for Fresh Instead of Processed Meats - Fresh, unprocessed meats generally contain much less sodium than processed meats such as ham, bacon, sausage, salami, and many deli meats, which often have sodium added during curing, processing, or preparation.
Choose Fruit or Vegetables for Healthier Snacks - Instead of crackers or crisps, choose options such as carrots, cucumbers, grapes, or apples.
Aside from taking the saltshaker off the table, there are other ways to cut down on sodium at home.
Taste Before You Salt – Get into the habit of tasting food first before adding salt. If a dish needs more flavor, try herbs or spices as noted above.
Drain and Rinse Canned Goods – The sodium content of some canned foods, such as beans and vegetables, can be reduced by thoroughly draining and rinsing them before eating or cooking.
Make More Foods from Scratch – Homemade soups, sauces, salad dressings, marinades, and casseroles give you greater control over how much sodium goes into your meals.
Watch Sodium-Rich Ingredients – Soy sauce, bottled dressings, barbecue sauce, bouillon, broth, and other sauces and condiments can add significant sodium to a meal. Use smaller amounts, compare labels, or choose lower-sodium versions when available.
Use Naturally Flavorful Cooking Techniques – Roasting, grilling, caramelizing, and sautéing can intensify the natural flavors of foods, reducing the need to rely on added salt.
Cut Back Gradually — You don’t have to drastically reduce sodium overnight. Try using a little less when cooking and at the table, giving your taste preferences time to adjust. Over time, you may find that foods you once enjoyed begin to taste overly salty.
Unlike packaged foods, restaurant meals don’t always come with an easily accessible Nutrition Facts label. Although many chain restaurants provide detailed nutrition information online or upon request, sodium information may be harder to find at independent restaurants. Here are some ways to keep sodium in mind when eating away from home.
Choose Simply Prepared Foods – Grilled, baked, roasted, or steamed foods may give you more control over sodium than dishes that are breaded, battered, smoked, cured, or heavily sauced. However, such foods may be seasoned with salt before cooking, so ask about salt content before ordering.
Don’t Assume “Healthy” Means Low Sodium — Salads, wraps, grain bowls, and other seemingly healthy dishes can contain substantial sodium from dressings, sauces, cheese, processed meats, and seasoned ingredients. Pay attention to the entire dish, not just its main ingredient.
Be Selective About Soups – Soups can be particularly high in sodium because of their broth or stock base and added seasonings. Consider a salad or another lower-sodium starter instead.
Look at the Whole Meal – Sodium can add up quickly when several salty items appear in the same meal. For example, a burger with cheese, bacon, pickles, sauce, and fries combines multiple sources of sodium. Consider skipping some of the high-sodium extras and pairing them with simpler options like fresh fruit, steamed vegetables (without added seasoning), or a plain baked potato.
Reducing sodium is easier when you stop thinking of it as one big change. The saltshaker matters, but the bigger opportunity is often in the foods you buy often and the meals you order without thinking twice.
Start where sodium shows up most in your routine. Compare labels on foods you already use, try lower-sodium versions of familiar products, and lean on seasonings that bring flavor without relying so heavily on salt.
Your taste buds will adjust more than you might expect. Give them time, keep the food enjoyable, and focus on changes that fit the way you actually eat. That is how a lower-sodium routine becomes something you can stick with.
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