How to Reduce Your Sodium Intake in 3 Simple Steps

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Only a small amount of sodium occurs naturally in foods. Most of the sodium are added to foods during processing. To help you cut down on your sodium intake, below are simple tips to follow.

How to Reduce Your Sodium Intake in 3 Simple Steps
Message about excessive salt consumption.

1. Read the Labels

  • Use foods products with reduced sodium or no salt added.
  • Check food labels for sodium content.
  • Remember that broth, soy sauce and foods that are cured or pickled have high sodium content.

2. When You’re Cooking

  • Avoid condiments such as teriyaki sauce, soy sauce and monosodium glutamate (MSG) or use lower-sodium content versions.
  • Instead of cooking with salt, use spices, herbs, cooking wines, limes, lemons or vinegar to enhance flavors.
  • Rinse canned foods, like tuna, to remove some of the sodium.

3. You are What You Eat

  • Avoid adding salt or other condiments such as soy sauce to foods, especially at the table.
  • Eat fresh poultry, fish and lean meat, rather than canned, processed or smoked versions, which contains a lot of sodium.
  • Limit your intake of cured foods (like bacon and ham), foods packed in brine (like olives, pickles and sauerkraut) and condiments (like ketchup, mustard and soy sauce).
  • At restaurants, ask how the food is prepared. Ask that your foods be prepared without added salt or MSG.
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