How to Control the Amount of Sodium You Get from Your Diet

January 1, 2026 •

3 min read

According to the World Health Organization, most people consume too much sodium, putting them at increased risk for heart disease and stroke. A high-sodium diet is common, but it is possible to control the amount of sodium you get from your diet and improve your health. This guide will provide practical tips and strategies to help you reduce your sodium consumption effectively.

Quick Summary

This article outlines effective methods for managing and reducing your daily sodium consumption. It covers reading food labels, identifying high-sodium foods, cooking with flavor alternatives, and healthier eating habits for better control.

Key Points

Check Food Labels: Read the Nutrition Facts panel to identify high-sodium products and compare brands for low-sodium options.
Reduce Processed Foods: Minimize your consumption of processed and prepackaged meals, as they are the largest source of dietary sodium.
Cook with Alternatives: Use herbs, spices, lemon juice, and vinegar to flavor your food instead of salt.
Request Modifications at Restaurants: Ask for your meal to be prepared with less or no added salt, and get sauces on the side.
Choose Whole Foods: Prioritize fresh fruits, vegetables, and lean meats, which naturally contain less sodium.
Rinse Canned Foods: If you must use canned vegetables or beans, rinsing them with water can reduce some of the sodium content.
Be Mindful of Condiments: Limit high-sodium condiments and toppings like ketchup, mustard, pickles, and olives.

Understanding Sodium and Its Impact on Health

Sodium is a vital mineral that plays a key role in nerve function, muscle contraction, and maintaining fluid balance in the body. However, excessive intake is a major public health concern. High sodium consumption is strongly linked to elevated blood pressure (hypertension), which forces the heart to work harder and can damage arteries over time. This significantly increases the risk of heart disease, stroke, and kidney issues. Most of the sodium in our diets, about 75-80%, comes from processed, prepackaged, and restaurant foods, not from the salt shaker on the table. This 'hidden salt' is what makes controlling intake challenging but also what makes it possible to make a big difference with the right knowledge.

The Importance of Reading Food Labels

One of the most effective strategies for how to control the amount of sodium you get from your diet is to become an expert at reading food labels. Packaged food is a primary source of hidden sodium, and understanding the nutrition facts panel is crucial. Pay close attention to the milligrams (mg) of sodium per serving and the serving size itself, as many containers hold multiple servings. A product with 5% or less of the Daily Value for sodium per serving is considered low, while 20% or more is considered high.

Look for low-sodium claims: Choose products labeled "sodium-free," "very low sodium," "low sodium," "reduced sodium," or "no-salt-added" when possible.
Compare products: Different brands of the same food, like canned beans or tomato sauce, can have vastly different sodium levels. Compare the nutrition facts of several options before you buy.
Scan the ingredients list: High-sodium ingredients aren't always obvious. Be on the lookout for words like monosodium glutamate (MSG), baking soda, baking powder, disodium phosphate, and sodium nitrite.

Cooking and Flavoring with Less Sodium

Cooking at home gives you complete control over the amount of salt in your meals. Instead of relying on processed and pre-made ingredients, opt for fresh, whole foods like fruits, vegetables, and lean meats. When preparing food, you can create bold, delicious flavors without over-relying on salt.

Flavorful Salt Alternatives

Herbs and spices: Use a wide variety of fresh or dried herbs like basil, oregano, rosemary, and thyme. Spices such as paprika, cumin, chili powder, and black pepper add depth without sodium.
Acids: A squeeze of lemon or lime juice or a splash of vinegar can brighten flavors and make food taste more vibrant.
Onions and garlic: Sautéed onions and garlic are foundational flavor bases for many cuisines and add a natural richness to any dish.
Salt-free seasoning blends: Many grocery stores now offer salt-free seasoning blends to help you transition from a salty palate.

Comparing High-Sodium vs. Low-Sodium Food Choices

It's easy to see how simple choices add up. Consider this comparison of common pantry items and their healthier counterparts:


High-Sodium Choice	Approx. Sodium per Serving	Low-Sodium Alternative	Sodium per Serving
Canned Chicken Noodle Soup	890 mg	Homemade Chicken Noodle Soup	~150 mg
Regular Soy Sauce	1,000 mg	Low-Sodium Soy Sauce	~500 mg
Store-Bought Salad Dressing	200-300 mg	Homemade Vinaigrette	~20 mg
Processed Deli Meat	500-1,000 mg	Freshly Cooked Chicken Breast	~80 mg
Canned Vegetables (Regular)	300+ mg	Fresh or Frozen Vegetables	<50 mg

Making Better Choices When Dining Out

Even when eating out, you can take steps to manage your sodium intake. Don't be afraid to ask for modifications to your meal. You can request that your food be prepared without added salt, MSG, or salty ingredients like bacon or olives. You can also ask for sauces and dressings on the side so you can control the amount you use. Some restaurants provide nutrition information online, which you can check before you go.

Conclusion

Controlling the amount of sodium you get from your diet is a powerful step towards better health. It requires attention to detail, especially when it comes to processed foods, but is well within reach for most people. By reading food labels carefully, cooking more meals at home with natural herbs and spices, and making smart choices when dining out, you can significantly reduce your sodium intake. Over time, your palate will adjust to appreciate more subtle and natural flavors. These small, consistent changes lead to a major positive impact on your blood pressure, heart health, and overall well-being. For more information on dietary management, the National Institutes of Health (NIH) provides valuable resources.(https://www.nhlbi.nih.gov/news/2023/halt-salt-5-ways-cut-down-sodium-and-improve-your-heart-health)

Frequently Asked Questions

The Dietary Guidelines for Americans recommend that adults limit their sodium intake to less than 2,300 milligrams per day. However, most Americans consume significantly more than this.

Most people find that their taste buds adjust to a lower-salt diet in as little as 6 to 8 weeks. After this period, foods that were once considered bland will taste more flavorful, and high-sodium foods will begin to taste too salty.

No, chemically, sea salt and table salt are virtually identical in terms of sodium content. While sea salt may contain trace minerals, they are not present in significant enough quantities to provide any meaningful health benefit.

To reduce the sodium in canned beans, vegetables, and other foods, simply drain the liquid and rinse the contents thoroughly under running water before use. This can wash away a significant portion of the added salt.

Common high-sodium foods include pizza, packaged and frozen dinners, cured meats like bacon and deli meat, canned soups, breads, and many condiments and salad dressings.

Vigorous exercise, particularly prolonged workouts that cause substantial sweating, can lead to a loss of sodium. However, this is not a reliable method for managing sodium balance and should not be used as a substitute for a healthy diet.

The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan developed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, and lean proteins, and significantly limits sodium, saturated fat, and sugar.