If you need to reduce how much sodium you consume, you are not alone. Lowering your sodium can help improve your blood pressure and reduce the risk of stroke or heart and kidney disease. It’s recommended you consume:

• Less than 2,000 mg of sodium per day if you have normal blood pressure
• Less than 1,500 mg of sodium per day if you have high blood pressure, or if recommended by your healthcare provider

How to Lower Your Sodium

The key to lowering your sodium intake is to eat less processed and restaurant foods. Most of the sodium we eat comes from these two sources. Even foods that may not taste salty can be major sources of sodium.

What Are Processed Foods?

Processed foods generally come in packages and have a nutrition label. They include hot dogs, frozen meals, sugary beverages, and crackers and baked goods. Some processed foods are better than others. Baby carrots or unsalted nuts are “minimally” processed, nutritious snacks.

Tips at the grocery store:

• Buy fresh, frozen or canned vegetables with no salt or sauce added.
• Buy fresh poultry, fish, pork and other lean meat, rather than processed and cured meats such as bacon, sausage or deli meat.
• Choose foods labeled “low sodium,” “reduced sodium” or “no salt added.”
• Read food labels on all foods—even those you might not think are salty. Compare and choose foods with a lower amount of sodium per serving. Remember, the more servings you eat of the food, the more sodium you eat too.
• Look at nutrition labels and choose either:
  • Very low sodium = 35 mg or less per serving
  • Low sodium = 140 mg or less per serving

Tips at home:

• Replace or reduce the amount of salt you use when cooking. Try garlic, lemon juice, herbs, spices or salt-free seasonings.
• Rinse canned foods such as beans, tuna and vegetables.
• Make your own sauces and salad dressings. Use yogurt as a base and add spices such as cumin, curry or dill. Create marinades using orange or pineapple juice.
• Limit mixes and instant foods such as Hamburger Helper™ or flavored rice.

Tips when dining out:

• Ask for a menu with nutrition information, or ask your server for low-sodium options.
• Ask that no salt be added to your meal, or ask for a side of vegetables or fruit prepared with no salt.
• Split a meal with a friend or family member.
• Limit takeout and fast food to an occasional treat.

Choose Low-Sodium Foods

Find “salt shocker” foods that you may normally eat and replace them with lower-sodium foods.

Additional Resources

• fda.gov — Search the U.S. Food and Drug Administration for information on how to read food labels.
• sodiumbreakup.heart.org — American Heart Association