Salt (sodium) makes food tasty, but it often sneaks into your diet in surprising ways, including in snack foods, canned goods, and jarred sauces. Your body needs a little sodium to function, but too much can leave you feeling sluggish and affect your heart.
Easy ways to lower sodium without losing flavor
Cook from scratch when possible. This way, you can control how much salt goes into your food. Use packaged sauces, mixes, and “instant” products sparingly.
Season with flavor, not salt. Use herbs and bold spices like rosemary, garlic, or paprika, or add lemon juice or vinegar to boost taste without adding sodium.
Check labels. Choose lower-sodium versions of sauces, condiments, and packaged foods. Aim for items labeled “low sodium,” “reduced sodium,” or “no salt added.”
Choose fresh meat, poultry, and seafood instead of processed options like deli meats, bacon, and sausages. Always check labels to avoid added salt water or saline.
Drain and rinse canned foods like beans and vegetables, or look for “no salt added” options. Frozen vegetables are another great low-sodium choice.
Snack smartly. Pick unsalted or lightly salted nuts, popcorn, pretzels, or chips or enjoy fresh veggies like carrots and celery.
Be mindful when eating out. Ask for sauces and dressings on the side, request no added salt when possible, and skip soup or breadsticks—opt for a fresh salad instead.
Small changes add up. Start with trying one or two tips and slowly try more over a few weeks. Your taste buds will adjust, and you might not miss the extra salt at all.
Looking for lower-sodium meals and snacks? Explore healthy recipes on the Health Advocate blog or visit the The American Heart Association.
