How Can a Person Reduce Their Daily Sodium Intake?

December 30, 2025 •

4 min read

The World Health Organization reports that most people consume more than double the recommended amount of daily sodium, which significantly increases the risk of cardiovascular disease. Knowing how to reduce your daily sodium intake is a critical step toward better health, especially for managing blood pressure.

Quick Summary

Excessive sodium consumption is linked to health risks like high blood pressure and heart disease. A person can lower intake by scrutinizing nutrition labels, limiting processed foods, utilizing herbs and spices for flavor, and modifying restaurant orders.

Key Points

Read Labels Diligently: Check the "% Daily Value" on nutrition labels, and choose products with 5% or less sodium per serving.
Swap Salt for Flavor: Replace table salt with a variety of herbs, spices, and acids like lemon juice to season your meals.
Modify Canned Goods: Drain and rinse canned vegetables and beans to remove up to 40% of their sodium content.
Choose Unseasoned Foods: Select fresh or frozen foods without added sauces or seasonings, like plain frozen vegetables.
Dine Out Smartly: Request no added salt on your order and ask for sauces and dressings on the side.
Balance with Potassium: Increase your intake of potassium-rich foods like sweet potatoes and spinach to counteract sodium's effects on blood pressure.
Cook More at Home: Preparing your own meals gives you complete control over the amount of sodium used.

Understanding Sodium and Its Health Impact

Sodium is a crucial electrolyte for normal bodily functions, including nerve impulses and fluid balance. However, consuming excessive amounts is directly linked to increased blood pressure, a primary risk factor for heart attacks and strokes. The average American consumes about 3,400 mg of sodium daily, far exceeding the recommended 2,300 mg limit. A significant portion of this comes from processed, packaged, and restaurant foods, where salt is added for flavor and preservation.

Practical Strategies to Reduce Sodium

Reducing your daily sodium intake requires a multi-pronged approach that addresses both how you buy and how you prepare your food. By making small, consistent changes, you can significantly lower your consumption without sacrificing flavor.

1. Become a Label-Reading Expert

The nutrition facts label is your most powerful tool. Always check the serving size, as values are calculated per serving, not per container. Use the "% Daily Value" to quickly assess a product's sodium content: 5% or less is considered low, while 20% or more is high.

Look for specific claims: Look for labels that explicitly say "low-sodium," "no salt added," or "sodium-free".
Inspect the ingredient list: Sodium can appear under many names, including salt, sodium benzoate, and monosodium glutamate (MSG). Ingredients are listed by weight, so if a sodium-based ingredient is high on the list, the product contains a significant amount.

2. Ditch the Salt Shaker and Get Creative with Herbs

Many people add salt out of habit. Instead, reach for alternative flavor boosters to season your food. Here are a few low-sodium options:

Herbs: Basil, cilantro, rosemary, thyme, and oregano add fresh, aromatic flavors.
Spices: Paprika, cumin, garlic powder, onion powder, and chili powder can create depth and warmth without salt.
Acids: A splash of lemon, lime juice, or vinegar can brighten dishes and reduce the need for salt.
DIY blends: Create your own salt-free seasoning mixes to control ingredients and potency. A homemade taco or Italian blend is easy and offers robust flavor.

3. Transform Canned and Processed Foods

Processed foods are notoriously high in sodium. If you can't buy fresh, there are still ways to minimize the salt content of canned and frozen items.

Rinse canned goods: Drain and rinse canned beans, vegetables, and tuna under cool water for several minutes. This can wash away up to 40% of the added sodium.
Buy unseasoned: When purchasing frozen vegetables, choose plain bags over those with added sauces or seasonings.
Combine and dilute: If a low-sodium version of a product isn't available, try mixing a regular version with a lower-sodium broth or unsalted tomato sauce to dilute the salt.

Comparison Table: High vs. Low Sodium Choices

To help visualize better food choices, here is a comparison of common high-sodium foods and their healthier, low-sodium counterparts.


Food Category	High Sodium Example	Low Sodium Alternative
Protein	Bacon (cured)	Fresh ground turkey
Soup	Canned chicken noodle soup	Homemade vegetable soup with low-sodium broth
Snacks	Salted pretzels or chips	Unsalted nuts or carrot sticks
Vegetables	Canned green beans with salt	Frozen green beans (no salt added)
Condiments	Regular soy sauce	Low-sodium soy sauce or a homemade salt-free version

4. Improve Your Dining Out Habits

Eating out doesn't have to ruin your low-sodium efforts. Most restaurants prepare food with more salt than is necessary.

Request no added salt: Ask for your meal to be prepared without extra table salt.
Sauces on the side: Request sauces, dressings, and gravies on the side so you can control how much you use.
Split an entrée: Restaurant portion sizes are often oversized, which also means a larger dose of sodium. Sharing a meal can help reduce your intake.
Choose fresh over processed: Opt for grilled fish or chicken with steamed vegetables instead of items with heavy sauces or marinades. Processed meats like deli cuts are also major sodium sources.

5. Incorporate More Potassium-Rich Foods

Increasing your potassium intake can help offset the blood pressure-raising effects of sodium. The average American consumes far too little potassium. Good sources include:

Sweet potatoes and potatoes
Spinach and other greens
Bananas and cantaloupe
Beans and peas

Conclusion

Reducing your daily sodium intake is a marathon, not a sprint. By understanding where the hidden sodium lies, such as in processed foods and restaurant meals, you can make informed choices. Implementing strategies like reading labels, cooking with herbs and spices, and making small changes when dining out can lead to a healthier heart and better overall well-being. The key is to take it one step at a time, allowing your palate to adjust to a lower-sodium, more naturally flavorful diet. Making a conscious effort today can lead to significant health benefits in the long run. For more dietary guidance, consider exploring the DASH eating plan which is specifically designed to lower blood pressure naturally.

Frequently Asked Questions

The World Health Organization recommends adults consume less than 2,000 mg of sodium per day, which is about one teaspoon of salt. The American Heart Association recommends an even lower amount for ideal heart health, closer to 1,500 mg per day.

To reduce sodium when dining out, ask for your meal to be prepared without added salt, request sauces and dressings on the side, and choose simpler dishes like grilled meats or steamed vegetables instead of heavily sauced or processed items.

Yes, rinsing canned foods like beans and vegetables can be very effective. Studies show that draining and rinsing can remove up to 40% of the sodium in some cases, significantly lowering your intake from these products.

Instead of salt, you can use a wide variety of herbs and spices for flavor, including basil, oregano, thyme, garlic powder, onion powder, cumin, paprika, and chili powder. Acids like lemon or lime juice are also great flavor enhancers.

Some of the biggest sources of sodium in a typical diet are processed and packaged foods like soups, deli meats, pizza, savory snacks (chips and pretzels), and breads. Condiments like soy sauce and ketchup are also major contributors.

Yes, increasing your intake of potassium can help balance your body's sodium levels and may help lower your blood pressure. Potassium works to counteract some of sodium's adverse effects on the cardiovascular system.

Your taste buds will adjust over time. Initially, food might taste different, but by using a wider variety of herbs, spices, and other flavorings, you will discover new and more natural flavors in your food. Many people find their palate becomes more sensitive to subtle tastes once they reduce their salt intake.