Tips for Decreasing Your Salt Intake
The recommendation for sodium intake remains the same -- no more than2,300 milligrams of sodium -- for most people.
However, a reduction to 1,500milligrams per day is recommended for people over age 51, African-Americans andthose with a history of high blood pressure, chronic kidney disease anddiabetes.
Suggestions for reducing sodium:
- Prepare food using less salt or fewer high-sodiumingredients. For example, skip using salt in cooking pasta, rice, cereals andvegetables.
- Buy or make a salt free spice or herb mix to use insteadof salt.
- Taste food before salting it. Lightly salt food only asneeded, not as a habit.
- Eat fresh fruits and vegetables which are naturally low insodium.
- Use herbs, spice rubs and fruit juices when cooking in placeof salt.
- Check food labels comparing like items and choose lowersodium foods. Also watch for terms like "low sodium" and "no added salt."
- Eat fresh, lean meats, poultry, fish, dry and fresh beansand peas, unsalted nuts and eggs, all of which contain less sodium.
- Basil, chives and parsley – meat dishes, soups, vegetablesand salads;
- Bay leaves – meat and poultry dishes, soup and tomato dishes; and
- Lemon juice – vegetables and salads.