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.

Salt replacements:

  • 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.