What Lowers Your Salt Intake? A Comprehensive Guide to Reducing Sodium

December 3, 2025 •

4 min read

According to the World Health Organization, excess sodium consumption contributes to an estimated 1.89 million deaths each year. To combat this, understanding what lowers your salt intake is crucial for managing blood pressure and promoting overall heart health.

Quick Summary

This article explores effective strategies for lowering salt intake by focusing on dietary changes, smarter food shopping, and creative cooking methods. Key areas include reducing processed food consumption, using herbs and spices, and understanding food labels.

Key Points

Avoid Processed Foods: Minimize your consumption of processed and restaurant foods, which are the main source of excess sodium in most diets.
Read Food Labels: Check for products labeled "low sodium" or "no salt added" and compare sodium content using the Daily Value percentage.
Cook More at Home: Take control of your sodium intake by preparing meals from scratch, where you can dictate the ingredients and seasoning.
Flavor with Herbs and Spices: Use herbs, spices, garlic, onion, and citrus to enhance flavor without relying on salt.
Boost Potassium Intake: Increase consumption of potassium-rich foods like fruits and vegetables to help balance sodium levels.
Rinse Canned Goods: For canned foods that aren't low-sodium, drain and rinse them to reduce the sodium content significantly.
Limit Condiments: Be mindful of salty condiments like soy sauce, ketchup, and salad dressings, opting for low-sodium or homemade versions.

Prioritizing Fresh, Unprocessed Foods

Over 70% of the sodium consumed by the average American comes from processed and restaurant foods, not the salt shaker. To significantly lower your salt intake, shifting your diet toward fresh, whole foods is the most impactful step you can take. Fresh fruits, vegetables, and lean meats are naturally low in sodium.

The Dangers of Processed Foods

Processed foods like cured meats, pre-packaged meals, and many canned items are packed with sodium, which is often used for preservation and flavor enhancement. For instance, a single serving of canned soup can contain a significant portion of your daily recommended sodium, while a store-bought frozen pizza slice can exceed 30% of the daily value. Choosing fresh over processed options provides greater control over the ingredients and sodium content of your meals.

Smart Shopping for Low-Sodium Choices

When grocery shopping, a mindful approach can make all the difference. Reading food labels is essential. Look for products specifically labeled "low sodium," "reduced sodium," or "no salt added". A food is considered low sodium if it contains 140 mg or less per serving, while items with a Daily Value of 5% or less are a good choice. Don't be fooled by products that simply state "reduced sodium," as they may still contain a considerable amount. If you can't find low-sodium versions of canned goods like beans or vegetables, draining and rinsing them thoroughly under running water can remove a notable percentage of the sodium.

Flavoring Food Without Salt

Reaching for herbs, spices, and other natural flavor enhancers is a great way to retrain your palate and reduce your reliance on salt. Your taste buds can adapt to less salt in just a few weeks, allowing the natural flavors of food to shine.

Herbs: Fresh or dried basil, oregano, thyme, rosemary, cilantro, and parsley add vibrant flavor to meats, vegetables, and sauces.
Spices: Cumin, coriander, paprika, garlic powder, onion powder, and black pepper can replace salt in many recipes.
Acidic ingredients: A squeeze of fresh lemon or lime juice, or a splash of vinegar, can brighten dishes and add a tangy depth that makes you forget about the salt.
Aromatics: Cooking with garlic, onions, and ginger provides a strong, flavorful base for many recipes.

Comparison Table: Low-Sodium Alternatives


High-Sodium Item	Low-Sodium Alternative	Notes
Processed Deli Meats	Freshly Roasted Chicken Breast	Cured meats are very high in sodium; fresh poultry offers a low-sodium protein source.
Canned Soups	Homemade Soup with Low-Sodium Broth	Canned varieties are often loaded with salt; making your own allows full control over sodium content.
Bottled Salad Dressing	Olive Oil & Vinegar with Herbs	Commercial dressings can be high in sodium and additives. Create your own simple, healthy vinaigrette.
Salty Snacks (chips, pretzels)	Unsalted Nuts or Seeds	Provides a crunchy texture without the added sodium. Opt for fresh fruit or veggie sticks for a healthy snack.
Store-Bought Pizza	Homemade Pizza with Fresh Toppings	Packaged and restaurant pizzas are major sodium sources. Crafting your own with fresh ingredients dramatically reduces sodium.
Canned Vegetables in Brine	Fresh or Frozen Vegetables (no sauce)	Draining and rinsing canned goods helps, but fresh or unseasoned frozen vegetables are naturally low in sodium.

Cooking at Home and Portion Control

Eating out, especially at fast-food chains, is a major source of hidden sodium. Restaurant meals are often heavily seasoned with salt to enhance flavor and may contain a day's worth of sodium in a single serving. Cooking at home gives you complete command over how much salt is added. Not only can you use healthier ingredients, but you can also gradually reduce the amount of salt in your recipes over time to adjust your taste buds. Controlling portion sizes is another simple yet effective tactic, as a smaller portion naturally means less sodium.

The Role of Potassium and Salt Substitutes

Some salt substitutes replace sodium chloride with potassium chloride. Potassium is a mineral that helps counteract the effects of sodium and can help lower blood pressure. However, it is essential to consult with a doctor before using a potassium-based salt substitute, especially if you have kidney problems or take certain blood pressure medications. Incorporating potassium-rich foods like sweet potatoes, spinach, and bananas into your diet is a safer, natural way to boost your potassium intake and help balance sodium levels.

Conclusion

Lowering your salt intake is a practical and achievable goal that can have profound benefits for your health, particularly for managing blood pressure and heart health. The most effective strategy involves a conscious move away from processed and restaurant foods towards a diet rich in fresh, whole ingredients. By creatively using herbs, spices, and other natural flavorings, and learning to read food labels effectively, you can retrain your palate to enjoy the natural tastes of food. Small, consistent changes, like cooking more at home and choosing lower-sodium alternatives, can lead to significant, long-term health improvements.

Visit the American Heart Association for more information on managing sodium.

Frequently Asked Questions

The fastest way to lower salt intake is to eliminate processed, packaged, and restaurant foods and focus on fresh, whole foods cooked at home, as this addresses the largest source of dietary sodium.

While drinking water is important for overall health, it won't rapidly flush out excess sodium on its own. A healthy diet low in sodium is the most effective approach.

Excellent salt substitutes include using herbs and spices like basil, oregano, and black pepper; adding acidic elements such as lemon juice or vinegar; and cooking with flavorful aromatics like garlic and onions.

To reduce sodium without losing flavor, use natural seasonings like herbs, spices, and citrus. Gradually decrease salt in recipes to allow your taste buds to adjust, and focus on cooking methods like grilling or roasting that bring out natural flavors.

No, sea salt and kosher salt are not healthier than table salt. They all contain roughly the same amount of sodium by weight and offer no special health benefits.

If you have kidney disease, you should consult with a doctor before using salt substitutes. Many contain potassium chloride, and too much potassium can be harmful for those with kidney issues.

Common processed foods that are often high in sodium include cured meats (bacon, cold cuts), canned soups, frozen dinners, pizza, cheese, savory snacks, and most condiments.