Tip of the Day
Simple Ways to Eat Less Salt
USDA's MyPlate recommends reducing the amount of salt you eat. One teaspoon of salt contains about 2,300 milligrams of sodium, and the Dietary Guidelines for Americans recommend consuming less than that per day. At-risk populations— including African-Americans, people with hypertension, diabetes or chronic kidney disease, and anyone 51 and older — should consume no more than 1,500 milligrams of sodium per day.
Most of the sodium we eat comes from processed foods and prepared meals eaten away from home. Follow some of these tips to reduce your sodium intake:
- Prepare food using little salt or fewer high-sodium ingredients. Skip using salt in cooking pasta, rice, cereals and vegetables.
- Taste food before salting it, and use table salt only as needed, not as a habit.
- Eat fresh fruits and vegetables, most of which contain little sodium.
- Use herbs, spices, rubs and fruit juices in cooking in place of salt.
- Check food labels for terms like low sodium, very low sodium or sodium free.
- Fresh meats, poultry, fish, dry and fresh legumes, unsalted nuts, eggs, milk and yogurt all contain less sodium.
For more information on how to incorporate foods naturally low in sodium into your eating plan, consult a registered dietitian and check out our Heart Health page.
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