Written by: Nancy Dixit
Did you know that excess sodium can spike your blood pressure? Most of it doesn’t come from your salt shaker but from packaged and processed foods.
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Let’s explore simple swaps to cut back on sodium without sacrificing flavor.
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From canned soups to frozen meals, sodium lurks in everyday foods. Always check Nutrition Facts labels and opt for low-sodium alternatives.
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Less than 5 grams of salt per day for adults, which is just under a teaspoon.
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The DASH diet, rich in veggies and fresh foods, can lower blood pressure in just two weeks—plus, reducing sodium brings even greater heart health benefits.
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Choose fresh or frozen skinless poultry, fish, and lean meats instead of cured, smoked, or marinated options loaded with hidden salt.
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Compare sodium levels on food labels and pick “low-sodium,” “reduced-sodium,” or “no-salt-added” versions to keep your intake in check.
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Cut back on cured meats, pickled veggies, and salty condiments like soy sauce, ketchup, and barbecue sauce—even low-sodium versions should be used sparingly.
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Drain and rinse canned foods like beans and tuna to wash away excess sodium, and cook rice, pasta, and cereals without adding salt.
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Frozen meals, canned soups, and packaged mixes often pack a sodium punch. Cooking at home helps you control how much salt goes into your meals.
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Boost flavor naturally with herbs, spices, lemon, lime, or vinegar instead of reaching for the salt shaker. Start small and gradually reduce added salt.
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Ask for meals to be prepared without added salt, skip salty condiments, and choose fresh fruit or veggies over salty appetizers and sides.
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