Tips for Decreasing Your Salt Intake - KHGI-TV/KWNB-TV/KHGI-CD-Grand Island, Kearney, Hastings

Tips for Decreasing Your Salt Intake

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The recommendation for sodium intake remains the same — no more than 2,300 milligrams of sodium — for most people.

However, a reduction to 1,500 milligrams per day is recommended for people over age 51, African-Americans and those with a history of high blood pressure, chronic kidney disease and diabetes.

Suggestions for reducing sodium:

  • Prepare food using less salt or fewer high-sodium ingredients. For example, skip using salt in cooking pasta, rice, cereals and vegetables.
  • Buy or make a salt free spice or herb mix to use instead of salt.
  • Taste food before salting it. Lightly salt food only as needed, not as a habit.
  • Eat fresh fruits and vegetables which are naturally low in sodium.
  • Use herbs, spice rubs and fruit juices when cooking in place of salt.
  • Check food labels comparing like items and choose lower sodium foods. Also watch for terms like "low sodium" and "no added salt."
  • Eat fresh, lean meats, poultry, fish, dry and fresh beans and peas, unsalted nuts and eggs, all of which contain less sodium.

Salt replacements:

  • Basil, chives and parsley – meat dishes, soups, vegetables and salads;
  • Bay leaves – meat and poultry dishes, soup and tomato dishes; and
  • Lemon juice – vegetables and salads.
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