A Guide on How to Avoid Sodium in America?

November 5, 2025 •

4 min read

The average American consumes about 3,400 mg of sodium per day, significantly higher than the recommended limit of less than 2,300 mg. Learning how to avoid sodium in America is crucial for better health, as the vast majority comes from processed and restaurant foods rather than the saltshaker.

Quick Summary

This guide provides practical strategies to reduce sodium intake, including understanding food labels, cooking at home with low-sodium ingredients, and making smarter choices when dining out. It addresses the main culprits in the American diet and offers simple substitutions to improve your heart health.

Key Points

Check Food Labels: Over 70% of sodium in American diets comes from processed foods, not the saltshaker; reading nutrition labels for 'Daily Value' and specific claims is essential.
Cook More at Home: Preparing meals yourself gives you full control over the ingredients, allowing you to limit or avoid added sodium entirely.
Embrace Herbs and Spices: Flavor your food with herbs, spices, citrus, and no-salt seasoning blends instead of relying on salt.
Rinse Canned Goods: For items like beans or vegetables, choose 'no salt added' versions, or rinse regular canned products to reduce sodium content.
Be Mindful When Dining Out: Ask for dishes to be prepared without salt, get dressings on the side, and choose grilled or steamed options to minimize sodium intake.
Identify Hidden Sources: Be aware of common high-sodium foods, including breads, cured meats, condiments, and fast food, and seek healthier alternatives.

Understanding the American Sodium Problem

Most people believe the biggest source of dietary sodium is the saltshaker. However, over 70% of the sodium consumed by Americans comes from packaged, prepared, and restaurant foods. This means that even if you never add extra salt to your meals, you could still be getting a dangerously high amount without knowing it. Common processed culprits include breads, soups, cured meats, pizza, and condiments. This is why tackling the issue of how to avoid sodium in America requires a proactive approach to shopping, cooking, and dining out.

Decoding Food Labels: Your First Line of Defense

Becoming a savvy consumer starts at the grocery store. The Nutrition Facts label is your most powerful tool for monitoring sodium intake. Here’s what you need to know:

Daily Value (%DV): The FDA provides a % Daily Value for sodium based on a 2,300 mg/day diet. A product with 5% DV or less per serving is considered low in sodium, while 20% or more is high. Always check the serving size, as consuming multiple servings can quickly add up.
Sodium Claims: Look for specific terms on packaging to make informed choices:
- Salt/Sodium-Free: Less than 5 mg of sodium per serving.
- Very Low Sodium: 35 mg or less per serving.
- Low Sodium: 140 mg or less per serving.
- Reduced Sodium: At least 25% less sodium than the regular product. (Be cautious, as the regular product could still be very high.)
- No Salt Added: No salt was added during processing, but the food may still contain natural sodium.
Ingredients List: Check the ingredients list for other sodium compounds, which are listed from most to least by weight. Look for words like "salt," "sodium nitrite," "monosodium glutamate (MSG)," "sodium benzoate," and "baking soda".

Master the Art of Low-Sodium Cooking at Home

Cooking your own meals is the most effective way to control your sodium intake. You don't have to sacrifice flavor when you cut back on salt. Many herbs, spices, and other seasonings can provide a delicious alternative.

Flavor-enhancing alternatives to salt:

Herbs: Basil, oregano, thyme, rosemary, cilantro, and dill.
Spices: Garlic powder, onion powder, paprika, cumin, and curry powder.
Acids: Lemon juice, lime juice, and different types of vinegar.
Other ingredients: Fresh garlic, ginger, no-salt seasoning blends, and pepper.

When using canned goods like beans or vegetables, choose varieties labeled "no salt added" or rinse them thoroughly before use to wash away some of the sodium. Similarly, prepare pasta, rice, and hot cereal without adding salt to the cooking water. Opt for fresh or frozen meat and poultry that has not been injected with a saline solution. Checking for terms like “broth” or “sodium solution” on the label is a smart habit.

Navigating the Restaurant Menu and Beyond

Dining out doesn't have to ruin your low-sodium efforts. By being mindful of your choices, you can stay on track.

Tips for eating out:

Ask for it without salt: Many restaurants will accommodate requests for dishes prepared without added salt.
Sauces on the side: Request dressings and sauces be served on the side so you can control the amount you use.
Watch the menu language: Steer clear of dishes described as pickled, brined, smoked, or cured, as these are typically high in sodium. Instead, look for steamed, baked, grilled, or roasted options.
Control your portions: Portion sizes at restaurants are often oversized. Consider splitting a meal with a friend or asking for a to-go box right away to save half for later.

Comparison Table: High vs. Low Sodium Options


High-Sodium Choice	Low-Sodium Swap
Canned Chicken Noodle Soup	Homemade Chicken Soup with no-salt-added broth, fresh veggies, and herbs.
Deli Ham or Turkey	Freshly roasted chicken or turkey breast without added salt or saline.
Salted Pretzels or Chips	Unsalted nuts, seeds, or veggie sticks like carrots or celery.
Bottled Salad Dressing	Homemade Vinaigrette with oil, vinegar, and fresh herbs.
Frozen Pizza	Homemade Pizza on low-sodium crust with fresh tomato sauce and low-sodium cheese.
Instant Flavored Rice Mixes	Brown rice cooked without salt, flavored with garlic powder and herbs.

Conclusion

For many Americans, excess sodium intake is a major health concern linked to high blood pressure and an increased risk of heart disease. However, reducing your sodium consumption is achievable and doesn't mean sacrificing flavor. By understanding where sodium is hidden, learning to read nutrition labels, and embracing the use of fresh ingredients and alternative seasonings in your home cooking, you can significantly improve your dietary habits. Making small, consistent changes and mindful choices, whether at the grocery store or a restaurant, is the best path forward. For additional resources and low-sodium recipes, you can visit the American Heart Association's website on healthy eating.

Frequently Asked Questions

The Dietary Guidelines for Americans and the FDA recommend that most adults limit their sodium intake to less than 2,300 milligrams per day. For most adults, especially those with high blood pressure, the American Heart Association recommends an ideal limit of no more than 1,500 mg per day.

According to the CDC, over 70% of the sodium Americans consume comes from processed and restaurant foods. Common examples include bread and rolls, pizza, soups, processed meats like deli meat and bacon, and various sauces and condiments.

To reduce sodium at home, use fresh ingredients and flavor your food with herbs, spices, citrus juice, or no-salt seasoning blends instead of salt. When using canned goods, choose 'no salt added' versions or rinse them to remove some sodium.

Not always. A 'reduced sodium' product contains at least 25% less sodium than the original version, but the original may have been extremely high in sodium to begin with. Always check the Nutrition Facts label for the exact amount in milligrams.

Consider fresh or frozen vegetables instead of canned, unsalted nuts and seeds instead of salted snacks, and cooking fresh meats instead of relying on cured or processed alternatives. Making sauces and dressings from scratch is also a great option.

When dining out, ask for your meal to be prepared without added salt and request sauces and dressings on the side. Choose dishes that are steamed, baked, or grilled over those that are brined or cured, and be mindful of portion sizes.

For the vast majority of healthy people, consuming less sodium is beneficial. The body only needs a very small amount to function, and healthy kidneys are efficient at retaining what is necessary. However, athletes or those with specific medical conditions should consult a healthcare provider.