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You can reduce your sodium intake by limiting your consumption of processed and packaged foods and choosing lower-sodium versions of your favorite foods whenever possible. Cooking more at home also gives you more control over how much salt to add to your foods.
Drain and rinse canned beans and vegetables. This can help cut the sodium by up to 40%. Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food.
Make sandwiches with low-fat, low-sodium cheeses, and try to limit sodium-laden condiments. Avoid processed red meats, cured or smoked meats and other salty processed foods. Choose foods with potassium to counter the effects of sodium.
Potassium does not directly lower sodium, but getting adequate amounts of it can help to counteract sodium's effect on blood pressure. "The best thing to do is eat higher-potassium foods like fruits and vegetables," Dr. Antman says. The AHA recommends four to five servings each of fruits and vegetables per day, totaling eight to 10 servings.
Choose low-sodium products. If you buy processed foods, such as broth or ready-to-cook dishes, choose ones that are labeled low sodium. Or buy plain, whole-grain rice and pasta instead of products that have added seasonings.
How can I reduce my sodium intake? Limiting ultra-processed foods, restaurant meals, and fast foods is the best way to decrease your daily sodium intake, Dr. Wood says. However, prepared foods tend to be more convenient and less expensive than other options, so getting rid of these meals altogether might not be feasible for every American.
Eating too much sodium can increase blood pressure and the risk of heart disease and stroke. Most sodium in our diets comes from packaged and restaurant food, not the salt shaker. You can reduce sodium intake by following the tips below at the grocery store, at home, and in restaurants.
Look for vegetables that are fresh, frozen without sauces or canned without added salt. If using a canned vegetable with salt, you can drain and rinse before using. Limit portions of sauerkraut and pickled vegetables. Check your family recipes, and look for ways to decrease salt.
Here are five simple ways you can reduce sodium in your diet: Choose fresh foods over salty, processed foods. Eat more fruits and vegetables. Skip or limit frozen dinners and other high-sodium fare such as pizza, fast food, packaged mixes, and canned soups or broths.
Given the sources of sodium, complying with recommendations for salt reduction would in part “require large deviations from current eating behaviors.” More specifically, we’re talking about a sharp increase in vegetables, fruits, beans, and whole grains, and lower intakes of meats and refined grain products.