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Easy Tricks To Slash Salt Intake

Did you know that sodium is the main culprit in salt that can increase your risk of high blood pressure and other cardiovascular issues? Fortunately, the U.S. Food and Drug Administration (FDA) is taking steps to help Americans reduce their sodium intake.

Since over 70% of dietary sodium comes from processed foods and meals from restaurants, the FDA is collaborating with the food industry to gradually decrease sodium levels in a variety of food products. However, you can also take proactive steps to cut back on sodium in your diet. For individuals aged 14 and older, the recommended daily sodium limit is 2,300 milligrams (mg). Unfortunately, many Americans consume an average of 3,400 mg daily, which exceeds the recommended limit by over 50%, according to the FDA.

Excessive salt intake can lead to high blood pressure, a significant risk factor for heart disease and stroke. Alarmingly, about 90% of Americans exceed the recommended sodium intake. Nearly 50% of adults have high blood pressure, with the prevalence being even higher—almost 60%—among Black adults. Additionally, children and teenagers are also consuming too much sodium, and studies indicate that kids who eat high-sodium foods are likely to maintain those unhealthy habits into adulthood.

So, how can you reduce sodium in your diet? Start by cutting back on high-sodium foods such as deli meats, pizza, and burritos. Be mindful of your sodium intake both at home and when dining out; if you’re at a chain restaurant, request nutritional information to help you select lower-sodium options.

It’s also helpful to compare sodium levels in different products before purchasing. For instance, the FDA’s data shows that sodium content in bread can range from 200 mg to over 700 mg per 100 grams. Strive to stay below the Daily Value (DV) for sodium, where 5% DV or less per serving is considered low, while 20% DV or more is considered high. Lastly, enhance the flavor of your dishes by using no-salt seasoning blends, herbs, and spices as substitutes for salt.