7 Tips to Reduce Sodium in Your Diet

Based on the latest studies and nutrition guidelines, here are seven tips to reduce sodium in your diet.

1. Understand the Different Types of Salt

• Iodized table salt, fine: 2,300 mg
• Kosher salt, coarse: 1,920 mg
• Kosher salt, fine, Diamond Crystal: 1,120 mg
• Sea salt, fine: 2,120 mg
• Sea salt, coarse: 1,560 mg
• Pink (Himalayan) salt: 2,200 mg
• Black salt: 1,150-2,200 mg
• Fleur de sel: 1,560-2,320 mg

But every brand can slightly differ, so always check the sodium levels on the Nutrition Facts label.

2. Read the Nutrition Labels Carefully

3. Know the Difference Between Low Sodium and Reduced Sodium

A product labeled reduced sodium, however, only needs to have 25 percent less sodium than the full-sodium version of the same product. That means “reduced sodium” products can still be very high in sodium if the original product is also.

The best way to track how much sodium you’re eating or drinking is to look at the total amount of sodium per serving on the nutrition facts label.

4. Rinse Your Canned Goods

5. Look for Low-Sodium Frozen Foods

When choosing frozen foods, use the same tips you’ve already learned — read the nutrition facts label, look for no- or low-sodium options, and be mindful of portion sizes. Frozen foods like fruit or prechopped vegetables that come without sauces or flavoring will usually have less sodium.

6. Ask for Low-Sodium Options at Restaurants

Be mindful of your portion size as well. Sometimes reducing sodium in your diet means eating smaller portions, especially when you're not cooking at home. Consider taking part of your meal to go so you don’t eat the whole sodium-rich portion in one sitting.

7. Cook Without Salt but Keep the Flavor

For healthy adults with normal kidney function, potassium chloride salt substitutes are considered safe. But if you have chronic kidney disease, reduced kidney function, heart failure, a history of high potassium levels, or you take certain medications, potassium chloride products can be harmful. Talk to your healthcare provider before you use these.

There are also many salt-free herb blends that rely on other bold flavors like garlic, onion, cumin, and paprika to keep your meal packed with flavor. Or you can make your own spice blends for more flavor.

• Add fresh or dried herbs or ground spices toward the end of the cooking period so they don’t lose flavor.
• Use whole spices like pods and cloves for longer-cooking dishes.
• For cold foods like dips and dressings, add seasonings several hours before serving to intensify the flavor.
• Chop fresh herbs very fine and crush dried herbs before sprinkling them on food.
• Try a salt-free marinade or spice rub on meat.

A splash of vinegar or squeeze of lemon right before you serve can make food more flavorful without adding sodium.