Understanding Which of the following represents the best way to limit sodium intake?

December 29, 2025 •

3 min read

Over 70% of the sodium consumed by Americans comes from packaged and prepared foods, not from the salt shaker. For this reason, a truly effective strategy for reducing your sodium intake must go beyond simply putting down the saltshaker.

Quick Summary

The most effective way to limit sodium is by cooking more meals at home and significantly reducing the consumption of processed and restaurant foods, which are primary sodium sources.

Key Points

Prioritize Fresh Foods: The single most impactful strategy is reducing processed and packaged foods, which are the largest source of dietary sodium.
Cook More at Home: Preparing meals from scratch gives you complete control over the amount of salt added.
Read Nutrition Labels: Become adept at identifying high-sodium items by checking the % Daily Value (%DV) and choosing products with 5% or less per serving.
Flavor with Herbs and Spices: Use natural flavor enhancers like garlic, onion, herbs, and citrus instead of relying on salt for taste.
Rinse Canned Foods: Rinsing canned beans or vegetables can wash away up to 40% of their sodium content.
Increase Potassium Intake: Eating potassium-rich foods like bananas, potatoes, and spinach can help counteract the effects of excess sodium.
Manage Dining Out: When eating at restaurants, ask for no added salt and have sauces on the side to better control sodium intake.

The best way to limit sodium intake is to reduce your consumption of processed and restaurant foods and replace them with fresh, home-cooked meals. While many people focus on limiting the salt they add at the table or while cooking, this only addresses a small fraction of the problem. For meaningful health improvements, including lowering blood pressure and reducing cardiovascular risk, the focus must shift to controlling the sources of hidden sodium that dominate modern diets.

The Problem with Processed Foods

Processed foods are the most significant contributor to high sodium intake, often in surprising ways. Sodium is used as a preservative, a flavor enhancer, and for texture, meaning even items that don't taste particularly salty can contain high amounts.

Hidden Sodium Culprits

Many common processed foods contribute heavily to your daily sodium count without you realizing it. Examples include:

Canned soups and vegetables: Sodium is used as a preservative.
Deli meats and cured foods: Bacon, ham, and sausages are all high in salt.
Snack foods: Chips, pretzels, and salted nuts are obvious, but crackers can also be high in sodium.
Fast food and restaurant meals: Recipes often call for large amounts of salt to boost flavor.
Condiments: Ketchup, soy sauce, and salad dressings can contain surprising amounts of sodium.

Strategies for Significant Sodium Reduction

To effectively combat hidden sodium, a multi-pronged approach is necessary. By adopting a few key habits, you can take back control of your diet.

Read and Understand Nutrition Labels

This is a critical skill for managing sodium. On the Nutrition Facts label, the key figure is the % Daily Value (%DV) for sodium. Aim for foods with 5% DV or less per serving. A food with 20% DV or more is considered high in sodium. Always check the serving size, as a single package may contain multiple servings. Look for products labeled "low sodium" or "no salt added".

Embrace Home Cooking and Flavorful Alternatives

Cooking your own meals is the most direct way to control sodium. To avoid bland food, learn to use flavorful alternatives to salt. Use fresh or dried herbs and spices like basil, oregano, thyme, rosemary, garlic powder, and paprika. Acids like lemon or lime juice and vinegars can also brighten flavors. Incorporating potassium-rich foods like sweet potatoes and spinach can help balance out the effects of sodium.

Manage Sodium When Dining Out

Restaurants and fast-food establishments often have high-sodium dishes. You can request your meal be prepared without added salt or MSG, ask for sauces on the side, and be aware that terms like "cured," "pickled," or "smoked" indicate high sodium.

High vs. Low Sodium Food Comparison

Switching from processed foods to fresh, whole ingredients makes a huge difference in your sodium intake. Below is a comparison of typical high-sodium foods and their low-sodium counterparts.


Food Category	High-Sodium Example	Low-Sodium Alternative
Canned Goods	Canned Chicken Noodle Soup (700+ mg/serving)	Homemade chicken noodle soup with low-sodium broth
Meats	Deli Sliced Turkey (500+ mg/serving)	Freshly roasted turkey breast (100mg/serving)
Vegetables	Canned Green Beans (350+ mg/serving)	Fresh or frozen green beans (rinsed if canned)
Condiments	Regular Soy Sauce (1000+ mg/Tbsp)	Homemade low-sodium soy sauce substitute
Snacks	Salted Pretzels (450+ mg/serving)	Unsalted pretzels, nuts, or seeds

Conclusion: The Best Way to Limit Sodium Intake is a Lifestyle Change

In conclusion, while multiple methods can help reduce sodium, the best way to limit sodium intake is a fundamental shift toward eating fresh, minimally processed foods. By focusing on cooking more meals at home and using herbs, spices, and other natural flavors, you directly address the largest source of sodium in the diet. This not only benefits your cardiovascular health and helps manage blood pressure, but also retrains your palate to appreciate the natural flavors of food. Over time, you won't miss the excess salt at all. For more information on how to implement this, refer to resources from reputable health organizations.

The Takeaway

Limiting sodium is about more than just reducing table salt. The real power lies in cooking at home and replacing processed foods with fresh, whole ingredients. By reading labels, using natural flavorings, and making smart choices when dining out, you can make a significant and lasting impact on your overall health.

American Heart Association: How to Reduce Sodium in Your Diet

Frequently Asked Questions

The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 mg per day, which is equivalent to about one teaspoon of salt. However, many people, especially those with high blood pressure, may benefit from an even lower intake of 1,500 mg.

Hidden sodium is often found in processed foods like canned soups, deli meats, frozen meals, packaged snacks, and baked goods. Even foods that don't taste salty can be significant sources.

No, sea salt is not significantly healthier than table salt. Both contain roughly 40% sodium by weight. While sea salt retains trace minerals, the nutritional difference is negligible, and the health recommendation is to limit all types of salt.

Yes. It's often a matter of slowly adjusting your palate. By gradually reducing the amount of salt you use, your taste buds will adapt, and you'll begin to appreciate the natural flavors in foods more over time.

Instead of salt, you can use a wide variety of herbs (e.g., basil, dill, oregano), spices (e.g., cumin, paprika, garlic powder), citrus juices (lemon, lime), and vinegars to enhance the flavor of your food.

Products labeled 'reduced sodium' must contain at least 25% less sodium than their regular counterparts. While this is a step in the right direction, it's still essential to check the overall sodium content on the Nutrition Facts label to ensure it aligns with your health goals.

Potassium helps the body process and excrete excess sodium through urine. Eating a diet rich in potassium can help blunt the effects of high sodium and can contribute to lowering blood pressure.

When using a recipe, you can typically reduce the amount of salt by half or even omit it entirely without compromising the dish, especially in casseroles, soups, or stews. You can also compensate for the flavor by adding extra herbs and spices.