How to Reduce Sodium Intake

High sodium diets may increase the risks of a person developing hypertension, cardiovascular disease or stroke. If you are interested in reducing your sodium intake, here are some helpful tips.

Instructions

1. Read labels. Most Americans consume 2 to 3 times the recommended daily allowance of sodium, and most of that sodium comes from processed foods and restaurant-prepared foods. As a general rule, you should consume less than 2,300 mg of sodium each day.

2. Choose alternative foods at groceries and restaurants. Low-sodium foods are available that may cut the sodium in half from the regular food. Most restaurants offer heart-healthy choices on their menus.

3. Use a salt substitute when cooking. Herbs and spices are also a great substitute for salt to add flavor to dishes.

4. Avoid salting food before you taste it. Moderation is the key!

5. Choose the unsalted versions of foods like nuts, seeds and beans. Canned vegetables are now available in unsalted or 50% less sodium versions.

6. Eat more fresh fruits and vegetables that have not been processed or preserved. These will have less sodium than the canned or frozen fruits and vegetables.

7. Check out some of the low-sodium cookbooks to help you find alternative ways of cooking that don't take away the taste and flavor of your favorite dishes.

Tips & Warnings

• Keep a sodium diary for a few days, and note the areas where you can quickly reduce sodium.

• Individual servings of food with 200mg or more of sodium is considered a high-sodium food.