How to Reduce Your Salt Intake

Limiting your daily salt intake can help prevent major diseases. Here's how to cut back.


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You Will Need

  • Low- or no-sodium packaged food
  • Herbs
  • Vinegar
  • Lemons


  1. Step 1

    Read labels

    Read labels when you shop. If salt or sodium chloride is one of the first ingredients listed on the label, don’t buy the product.

  2. Step 2

    Eliminate high-sodium foods

    Avoid high-sodium foods such as chips, salted nuts, and dressings. If you must eat them, try the low-sodium versions.

  3. Step 3

    Avoid processed foods

    Buy fresh or plain frozen vegetables. Most processed foods have salt added for taste and as a preservative. When buying canned vegetables, look for ones labeled "no salt added."

  4. Processed foods account for most of the sodium and salt we consume.

  5. Step 4

    Rinse canned foods

    Rinse any canned foods that do contain sodium under running water to get rid of excess salt.

  6. Step 5

    Reduce salt when cooking

    Flavor foods with herbs, vinegar, and lemons instead of bouillon cubes and sauces, which are high in sodium.

  7. Step 6

    Don’t add salt

    Don’t put additional salt on your food. Remove the salt shaker from the dinner table.

  8. Kosher salt, sea salt, garlic salt, onion salt, and many prepared spices have no less sodium than table salt.

  9. Step 7

    Eat at accommodating restaurants

    Go to restaurants that will prepare your food with low- or no-salt.

  10. Step 8

    Avoid fast food

    Don’t eat fast food. Fast food is notoriously high in salt.

  11. Among the many uses for salt other than in your diet are soothing bee stings, repelling fleas, and cleaning cutting boards.