Easy Ways to Lower Your Salt Intake

Check out the ingredients. Salt by any other name is still salt. Look for salt’s alias – sodium. The higher up the ingredients list it appears, the more salt in the product.

Read labels carefully. Look for products labeled sodium-free, salt-free, low-sodium, very low-sodium, reduced or less sodium, or light in sodium.

Wash it down. Give canned vegetables a good rinse. Rinsing thoroughly in cold water can reduce their salt content by almost half.

Spice things up. Use herbs and spices, instead of salt, to season foods. Pepper, lemon juice and vinegar are good alternatives to enhance flavor. 

Fake it. Salt substitutes exist, but talk to your doctor before using them as they interact with certain medications and restrict the body’s ability to rid itself of potassium – not good for people with heart and kidney disease, or diabetes.

Get fresh. Fresh meats, fruits and vegetables and unprocessed grains are naturally low in sodium. Canned meats and soups, soup mixes, frozen dinners and processed luncheon meats typically have a high sodium content.

Skip the sauce. When buying frozen vegetables, choose those without sauce, which is often high in sodium.

Say no to fries. Fast-food fries and burgers are notorious for their high salt content. You'd be better off eating a meal you’ve prepared yourself.

Limit condiments. Products such as ketchup, mustard, pickles, olives, sauerkraut, Worcestershire sauce or soy sauce are universally high in sodium.

Simplify meals. Restaurant sauces, soups and stir-fries are notorious for salt content. When you’re dining out, order grilled and steamed foods instead. You can also ask your server to have the chef go light on the salt.

Get tricky. Out of sight is sometimes out of mind. Simply taking the salt shaker off the table and putting it behind the door of a closed kitchen cabinet may help you use less.