Expert tips on how to reduce sodium intake
- 2 Minute Read
If your healthcare provider advises you to reduce your sodium intake, you may wonder how to do that without drastically changing your eating habits. It is easier than you might think, and you don't have to sacrifice flavor, either!
Key Takeaways
- Small everyday changes like comparing food labels, cooking more meals at home, and choosing lower-sodium swaps—can make a big difference.
- Flavor doesn't have to suffer when cutting back on salt. Herbs, spices, and fresh ingredients can help keep meals satisfying.
- Your taste buds can adjust over time, making lower-sodium foods more enjoyable the longer you stick with it.
- MyNetDiary can help you keep an eye on your sodium intake and see how it stacks up against the American Heart Association's recommended targets.
How to reduce sodium intake and why you should
Are you being told to "watch your sodium intake" and wondering if this is the right approach for you? Sodium is an essential mineral that the body needs to control fluid balance and for normal muscle and nerve function. The problem is that most of us are getting way too much of it.
Excess dietary sodium causes the body to hold onto extra water, putting more pressure on your heart, blood vessels, and kidneys. Over time, this raises your risk of high blood pressure, heart disease, stroke, kidney disease, and even osteoporosis. Too much sodium can also cause that puffy, bloated feeling you might notice after a salty meal.
The American Heart Association (AHA) recommends staying under 2,300 mg of sodium per day, with an ideal limit of no more than 1,500 mg per day for most adults, especially those with high blood pressure. For many people, following these guidelines can be challenging, as the average American eats around 3,500 mg daily. That is a big gap!
Where is all that sodium coming from?
Here's the twist: most of the sodium in our diets does not come from the salt shaker. More than 70% comes from packaged foods, restaurant meals, and prepared foods.
Think canned soups, deli meats, frozen dinners, fast food, and even bread. These foods can be high in sodium even when they do not taste salty. That is why reading nutrition labels is such a powerful tool.
Reduce sodium intake in everyday ways
- When you are at the grocery store, compare similar products and choose the one with less sodium. Look for labels that say "low sodium" (140 mg or less per serving) or "reduced sodium."
- Cook at home more often. Restaurant meals are one of the biggest sodium sources out there. Try making a copycat version of your favorite restaurant dish at home. You control what goes in it!
- When dining out, look for nutrition information on the restaurant's website or menu, which makes it easier to plan ahead. Ask for dressings, gravies, and sauces on the side so you can use less.
- Experiment with herbs and spices. Garlic, cumin, smoked paprika, fresh basil, lemon zest... the options are endless. These add amazing flavor without a single milligram of sodium.
- Try a new DASH (Dietary Approaches to Stop Hypertension) recipe in our Premium Recipe collection. Select the "DASH" tag to view these recipes.
- View your nutrition highlights and significant sodium contributors on your MyNetDiary "My Diet Trends" report to see if you're meeting or exceeding your daily sodium target.
Dietitian Tip: Salt is an acquired taste. You can gradually develop a preference for less salty foods as you cut back, and food that used to taste normal might even start tasting too salty after a while.
How to find structure as you reduce your sodium intake
Consider following the DASH diet plan in your MyNetDiary account. The plan has been proven to help lower blood pressure and is a healthy, satisfying weight-loss approach.
The DASH diet is flavorful and sustainable and includes a variety of fruits, vegetables, low-fat dairy, nuts and seeds, and legumes. Naturally low in sodium, these foods provide various vitamins and minerals, including calcium, magnesium, and potassium, which help relax blood vessels and lower blood pressure. This approach allows you to meet your goals by focusing on filling, nutrient-rich foods. And there's no guesswork involved, as the plan provides specific targets for daily and weekly servings for each food group.
To get started, go to the Diet Tools tab in your app, tap on "My Diet," and select "DASH Diet."
Frequently Asked Questions
Why is too much sodium bad for your health?
Excess sodium can cause your body to retain water, which puts added strain on your heart, blood vessels, and kidneys. Over time, high sodium intake may increase the risk of high blood pressure, heart disease, stroke, kidney disease, and bloating.
How much sodium should I eat each day?
The American Heart Association recommends limiting sodium to no more than 2,300 mg per day, with an ideal target of 1,500 mg daily for most adults, especially those with high blood pressure.
What are simple ways to reduce sodium intake?
You can lower sodium by comparing nutrition labels, choosing less processed foods, cooking more meals at home, using herbs and spices instead of salt, and asking for sauces and dressings on the side when dining out.
What is the DASH diet, and how can it help?
The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan designed to help lower blood pressure. It focuses on fruits, vegetables, low-fat dairy, legumes, nuts, and other nutrient-rich foods that are naturally lower in sodium.
Ready to add AI
to your tracking?
Nutrients->Salt/Sodium DASH Diet Library->Dash, getting started
May 25, 2026
