Tips To Reduce Salt and Sodium

● Choose low- or reduced-sodium, or no-salt-added versions of foods

and condiments when available.

● Choose fresh, frozen, or canned (low-sodium or no-salt-added)

vegetables.

● Use fresh poultry, fish, and lean meat, rather than canned, smoked,

or processed types.

● Choose ready-to-eat breakfast cereals that are lower in sodium.

● Limit cured foods (such as bacon and ham); foods packed in

brine (such as pickles, pickled vegetables, olives, and

sauerkraut); and condiments (such as mustard, horseradish,

ketchup, and barbecue sauce). Limit even lower sodium versions

of soy sauce and teriyaki sauce. Treat these condiments sparingly

as you do table salt.

● Cook rice, pasta, and hot cereals without salt. Cut back on instant

or flavored rice, pasta, and cereal mixes, which usually have

added salt.

● Choose “convenience” foods that are lower in sodium. Cut back on

frozen dinners, mixed dishes such as pizza, packaged mixes,

canned soups or broths, and salad dressings—these often have a

lot of sodium.

● Rinse canned foods, such as tuna and

canned beans, to remove some of

the sodium.

● Use spices instead of salt.

In cooking and at the table,

flavor foods with herbs,

spices, lemon, lime,

vinegar, or salt-free

seasoning blends. Start

by cutting salt in half.