Salt and Sodium: Tips to Help You Cut Back

— Written By N.C. Cooperative Extension

It’s clear that Americans have a taste for salt, but salt plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease should further reduce their sodium intake to 1,500 mg a day.

  1. Think fresh. Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions-especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-go foods, like canned chili, ravioli, and soups. Fresh foods are generally lower in sodium.
  2. Enjoy home-prepared foods. Cook more often at home-where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them.
  3. Fill up on veggies and fruits-they are naturally low in sodium. Eat plenty of vegetables and fruits-fresh or frozen. Eat a vegetable or fruit at every meal.
  4. Choose dairy and protein foods that are lower in sodium. Choose more fat-free or low-fat milk and yogurt in place of cheese, which is higher in sodium. Choose fresh beef, pork, poultry, and seafood, rather than those with salt added. Deli or luncheon meats, sausages, and canned products like corned beef are higher in sodium. Choose unsalted nuts and seeds.
  5. Adjust your taste buds.
    Cut back on salt little by little-and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time.

For more tips on cutting back on salt and sodium, visit the original article at the following link: Salt and Sodium: 10 Tips to Help You Cut Back

Here’s a great recipe for taco seasoning to get you started!
taco seasoning