Put a Halt on the Salt

Plate of salt with phrase "Eat Less Salt" written in the salt.

Having a burger, sandwich, tacos or pizza may be a tasty choice when you are hungry. Did you know many of these foods may be high in salt (USDA)? Over 70% of our salt comes from packaged and prepared foods (FDA). Even daily foods like bread, instant noodles, salad dressing or ketchup can be a major source of sodium because we eat so much of it (CDC).

Too much salt can increase your risk for high blood pressure. For most people ages 14 years and older, salt intake should not be more than 2,300 milligrams per day, or about a teaspoon (FDA).

Here are some ways to help you cut back on salt:

At the grocery store – Choose more fresh fruits and vegetables, limit foods such as chips, bacon, sausage, hot dogs, luncheon meats or prepared meals. Try canned foods low in sodium or lean cuts of meat.

Use the Nutrition Facts Label – Compare the amount of salt or sodium in different foods, then choose the items with the lowest amounts of sodium. Make sure to look at the serving size.

At home – Try lemon juice and salt-free herbs and spices,such as garlic and pepper, to flavor your food instead of sauces or packaged seasonings. Limit salt while cooking, and taste your food before salting at the table. Canned foods such vegetables and beans can be rinsed to remove some of the salt.

When eating out – Look at the menu choices and order a meal lower in sodium. You can also ask that no salt be added.

You don’t have to give up the salt in your foods, just get less. For more information on limiting salt in your foods visit:

Where’s the sodium? – Learn where most of the salt we eat comes from and get tips to reduce salt and sodium from the National Heart, Lung and Blood Institute (NIH)

Sources:

https://www.choosemyplate.gov/other-ingredients-consider

https://www.fda.gov/food/nutrition-education-resources-and-materials/use-nutrition-facts-label-reduce-your-intake-sodium-your-diet

https://www.cdc.gov/salt/reduce_sodium_tips.htm

https://www.fda.gov/media/84316/download

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