Americans have a well-known fondness for salty foods, from classic hot dogs and pizza to irresistible popcorn and chips. Research indicates that the U.S. boasts some of the highest salt consumption rates globally, with approximately 90% of both children and adults exceeding recommended intake levels, and their craving for salt is only intensifying.
Salt is a significant source of sodium, an essential mineral for various bodily functions. However, excessive sodium intake can elevate blood pressure, a major risk factor for heart disease and stroke.
Researchers supported by the National Heart, Lung, and Blood Institute (NHLBI) are dedicated to understanding the intricate mechanisms connecting excess sodium and heart disease, a complex relationship that remains largely unclear. Their efforts aim not only to decrease the prevalence of heart disease, the leading cause of death, but also to encourage individuals who frequently indulge in salty meals to adopt a simple yet vital message: Cut back on the salt.
“It’s challenging for most people to avoid foods high in sodium, partly because salt is hidden in many places, and people aren’t always aware of which foods contain high amounts,” explains Alison Brown, Ph.D., a program director in the Prevention and Population Science Program in the NHLBI’s Division of Cardiovascular Sciences and a registered dietitian. Learning How To Reduce Salt In Food is the first step to better health.
More than 40% of our daily sodium intake originates from 10 primary food sources, according to the Centers for Disease Control and Prevention. These include pizza, sandwiches, deli meats, soups, cheese, tacos and burritos, potato chips, fried chicken, scrambled eggs and omelets, and surprisingly, breads and rolls, which often don’t taste particularly salty.
Brown emphasizes that one of the most effective strategies for reducing salt consumption – and safeguarding your heart health – is to adhere to the Dietary Approaches to Stop Hypertension (DASH) eating plan. This plan limits fats, sugars, and high-sodium foods while prioritizing fruits, vegetables, whole grains, low-fat dairy products, beans, nuts, fish, lean meats, and poultry. Developed by NHLBI-funded researchers decades ago, the DASH plan is scientifically validated to lower blood pressure and was recently recognized by U.S. News & World Report as the No. 1 “Best Heart-Healthy Diets” category.
“The more you reduce your intake of high-sodium foods and emphasize foods rich in potassium and magnesium, along with calcium-rich dairy products or dark leafy greens, the better your heart health will be,” Brown states.
Here are five practical tips on how to reduce salt in food and your overall diet:
1. Opt for Fresh Foods Over Processed Options
Prioritize fresh, whole foods over their salty, processed counterparts. Increase your consumption of fruits and vegetables. Minimize or avoid frozen dinners and other high-sodium choices like pizza, fast food, packaged mixes, and canned soups or broths. Select fresh or frozen skinless poultry, fish, and lean meat cuts instead of marinated, canned, smoked, brined, or cured varieties. This also involves limiting or avoiding salty meats such as bacon, ham, and deli meats. Be mindful that even seemingly harmless items like breads, which contain moderate sodium levels, can become problematic when consumed frequently. Prepare and consume more meals at home, where you have greater control over the amount of sodium added, unlike fast food and restaurant settings.
2. Embrace “Low or No” Sodium Options
Become a diligent label reader. Scrutinize the Nutrition Facts Panels on food packaging to ascertain sodium levels. Actively seek out “low,” “reduced-sodium,” or “no-salt-added” versions of your preferred foods. Many grocery stores now offer low-salt (or no-salt) versions of popular snacks, including potato chips and nuts. It’s also beneficial to monitor your sodium intake by comparing it to the recommendations outlined in The 2020-2025 Dietary Guidelines for Americans, which advises adults to consume less than 2,300 milligrams of sodium daily as part of a healthy eating pattern. This equates to roughly 1 teaspoon of table salt per day. Understanding how to reduce salt in food also involves understanding how to read labels.
3. Maximize Herbs and Spices
Enhance the flavor of your meals with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends rather than relying on salt or salty seasonings like soy sauce, spice blends, or soup mixes. Begin by halving the amount of salt you typically use and gradually transition towards healthier substitutes. A recent NHLBI-funded study revealed that decreasing salt added to food can lower your risk of developing heart disease, particularly heart failure and ischemic heart disease. This is a crucial step in learning how to reduce salt in food without sacrificing taste.
4. Moderate Condiments, “Fixins,” and Side Dishes
Be mindful of your consumption of condiments such as salad dressings, ketchup, barbecue sauce, and hot sauce. Consider limiting even low-sodium versions of soy sauce and teriyaki sauce, using them sparingly as you would table salt. Also, exercise caution with “fixins” and salty side dishes such as pickles, pickled vegetables, olives, and sauerkraut.
5. Consult a Nutrition Expert
Consult with a registered dietitian, physician, nurse, or other healthcare professional for personalized advice on reducing your sodium intake or your family’s. It’s also advisable to stay informed about sodium-related health information from reputable sources, such as the NHLBI and the Centers for Disease Control and Prevention. They can provide guidance on how to reduce salt in food that’s tailored to your individual needs.
By implementing these simple yet effective strategies, you can take proactive steps to lower your sodium intake, protect your heart health, and cultivate a healthier lifestyle.
