Reducing your sodium intake can help lower your blood pressure, also known as hypertension. One way to do this is to cut back on table salt. However, most of the sodium in our diets comes from packaged and processed foods.
Eating these foods less often can:
- Help reduce your sodium intake.
- Lower your blood pressure.
- Prevent high blood pressure from developing.
Salt vs. Sodium Equivalent
Table salt is about 40% sodium. It is important to understand how much sodium is in salt so you can control your sodium intake. These amounts are estimates only.
• 1/4 teaspoon salt = 575 mg sodium
• 1/2 teaspoon salt = 1,150 mg sodium
• 3/4 teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2,300 mg sodium
Sodium Sources
Sodium can be tricky to manage! To control your sodium intake, check the Nutrition Facts label and choose lower-sodium options. Also, choose fresh foods over processed foods when possible.
Some foods to watch out for include:
• Hamburgers
• Burritos and tacos
• Cold cuts
• Egg dishes and omelets
• Mixed pasta dishes
• Pizza
• Poultry
• Salty snacks (such as chips, crackers, popcorn)
• Soups
Also, talk to your pharmacist about your medications. Some over-the-counter and prescription medications contain sodium. Learn more about how much sodium you should eat each day.
Some tips to reduce your sodium intake in your daily diet
- Choose low-sodium foods or low-sodium versions of your favorite foods. It may take some time for your taste buds to adjust to a low-sodium diet. But there are delicious options for low-sodium meals.
- When buying processed and packaged foods, read the labels. Adults in the United States get up to 70% of their sodium from processed foods like soups, tomato sauces, condiments, and canned goods. Look for the words “soda” and “sodium” and the symbol “Na” on the label. These terms warn that the products contain sodium compounds. Many canned and frozen food labels say “low-sodium” or “low-sodium” on the package.
- Eat more fruits and vegetables. When buying canned or frozen foods, choose varieties without added salt. Also, look for varieties that have no added sauces.
- Choose unsalted nuts or seeds, dried beans, peas, and lentils.
- Choose unsalted or low-sodium broth, stock, or soup.
- Don’t add salt to the dishes you’re cooking.
- Choose low-sodium canned vegetables and rinse them before using.
- Take the salt shaker off the table.
- Ask your health care professional if a salt substitute is right for you. Some salt substitutes are high in potassium and low in sodium. Salt substitutes are inexpensive and can be used by most people, except those with kidney disease.
- Use spices and herbs to enhance the natural flavors of foods.
- Don’t add salt to foods before tasting them. Enjoy the natural flavors of foods.
- Follow the DASH diet.
Reduce Sodium When Eating Out
Restaurant foods are often high in sodium. But controlling your sodium intake doesn’t have to take the fun out of eating. It just means adopting new habits.
If you enjoy eating out, follow these tips.
- Get familiar with low-sodium foods. Look for them on menus.
- Be specific about what you want and how you want it prepared.
- Ask for food prepared without salt.
Don’t use a salt shaker. Add black pepper instead.
- Add fresh lemon juice instead of salt to fish and vegetables.
- Order vegetables without added salt.
- Order fruit.
- Limit fast food and takeout.
