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Tips for Decreasing Sodium Intake

Sodium is an essential nutrient most commonly associated with the seasoning salt. Salt is known as a flavor enhancer and is also used as a preservative. Although essential, it is easy to over-consume sodium.

Read food labels

Some foods that don't taste salty can still have some hidden sodium. Check the food labels to know how much sodium is really in it. 

Measure serving sizes

Your sodium intake can add up if you are consuming two or more servings of foods or drinks high in sodium. Be familiar with how much sodium is in each serving size and monitor your intake accordingly. 

Cook from scratch at home, limit eating out

Home cooking is one of the best ways to control your sodium intake because restaurants often have high sodium content in their dishes.

Decrease intake of convenience foods

Salt is often present in convenience foods as a preservative and a flavor enhancer. Try making homemade versions of your favorite convenience foods to limit the sodium. 

Replace salt with fresh herbs

When cooking at home, try experimenting with herbs. Herbs can enhance the flavor of meals, which can allow you to cut back on the amount of salt you add. 

Rinse canned foods

Salt is a preservative found in many canned foods. Rinsing canned foods can decrease sodium levels by 40%. Many canned items are also available in a reduced sodium variety.

Scale back on condiments

Soy sauce, ketchup, ranch, and BBQ sauce are all high in sodium. Salt is used in these items to improve the shelf-life. Try using the low-sodium variety of your favorite condiments.

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