Cutting Back on Sodium Without Losing Flavor
Most sodium comes from packaged and restaurant foods, not the salt shaker. Learn where sodium hides and how to season food with herbs, spices and citrus instead.
The short version
- Most sodium in the American diet comes from packaged, prepared and restaurant foods.
- Comparing nutrition labels helps you find lower-sodium options.
- Taste buds often adjust within a few weeks of using less salt.
In this guide
Sodium is an essential mineral, but most Americans consume more than recommended. According to the U.S. Food and Drug Administration, the majority of sodium people eat comes not from the salt shaker but from packaged, prepared and restaurant foods. That is good news in one sense: it means a few targeted changes can make a real difference.
If your doctor has given you a specific sodium target, follow that guidance.
Where sodium hides
Some foods are obvious sources of salt, like chips. Others are less obvious. Common sources include:
- Breads and rolls
- Deli meats, hot dogs and bacon
- Pizza
- Canned soups and broths
- Frozen meals
- Cheese
- Savory snacks
- Condiments such as soy sauce, ketchup and salad dressing
- Restaurant and fast-food meals
Read the label
The Nutrition Facts label lists sodium in milligrams and as a percent Daily Value (%DV). As a general guide from the FDA, 5% DV or less per serving is considered low, and 20% DV or more is considered high. Check the serving size, since many packages contain more than one serving.
Package terms can help too:
- "Low sodium" means 140 mg or less per serving.
- "Reduced sodium" means at least 25% less than the regular version, which may still be high.
- "No salt added" means no salt was added during processing, though the food may contain natural sodium.
Shopping swaps
- Choose fresh or frozen vegetables without sauces.
- Buy canned vegetables and beans labeled "no salt added," or rinse regular canned beans to remove some sodium.
- Compare brands of bread, soup and pasta sauce. Sodium can vary a lot.
- Choose fresh poultry, fish and lean meats over processed meats.
- Pick unsalted nuts and seeds.
Flavor without the salt
Your taste buds can adjust. Many people find that after a few weeks of using less salt, foods they used to enjoy taste too salty. In the meantime, try these flavor boosters:
- Citrus: lemon or lime juice and zest brighten fish, vegetables and soups.
- Vinegar: balsamic, red wine or apple cider vinegar add tang.
- Garlic and onion: fresh, roasted or as salt-free powders.
- Fresh herbs: basil, cilantro, parsley, dill and rosemary.
- Spices: cumin, paprika, black pepper, chili flakes, cinnamon and curry powder.
- Salt-free seasoning blends, which are widely available.
- Roasting and grilling, which bring out natural sweetness in vegetables.
Note: some salt substitutes contain potassium, which is not appropriate for everyone. Ask your doctor before using them, especially if you have kidney issues or take certain blood pressure medications.
Cooking at home
Cooking from scratch puts you in control. Taste food before adding salt at the table, and consider removing the salt shaker from the table altogether. When a recipe calls for salt, try using half the amount.
Eating out
- Ask for sauces and dressings on the side.
- Ask whether a dish can be prepared without added salt.
- Choose grilled, baked or steamed items.
- Look at nutrition information, which many chain restaurants provide.
- Take half home for another meal.
Why it matters
Eating less sodium is one way many people support healthy blood pressure as part of an overall healthy lifestyle. Your doctor can tell you how sodium fits into your personal health plan.
