Food & Fitness

High-Sodium Food

Tips

Use less cheese in your recipes and meals. When choosing which to buy, use the nutrition label to compare different cheeses, and opt for those that are lower in sodium.

Fresh mozzarella packed in water and Swiss cheese are usually on the low end.

Buying these items fresh or frozen without added salt is a great option. If you want to stick to cans, look for “no salt added” or reduced-sodium varieties.

Before using canned vegetables or beans, drain and rinse them thoroughly with cold water.

Limit the amount of processed meats you eat. This includes hot dogs, bologna, salami, bacon, and sausage products with more than 8 grams of fat per ounce.

Instead, choose fresh, lean meats, fresh fish, and plant-based protein sources.

There are also other condiments that can be a significant source of sodium if you have too much. This includes: salsa, catsup, taco sauce and seasoning, garlic salt, onion salt, hot sauce, and barbeque sauce.

Always check labels and choose lower-sodium varieties if possible. Look for salt-free seasonings and use them to enhance the flavor of your dishes. Try making your own salad dressing using oil, vinegar, and lemon juice.

If a condiment has more than 100 mg of sodium in a serving, look for another brand that has less. Be cautious about the amount you use and measure if you have to – you may be surprised how a little bit can add a lot of flavor.

Even reduced sodium versions of some condiments like soy sauce contain over 700 mg per tablespoon so read labels carefully.

Make your own broths and soup at home. It’s easy to boil a chicken with some vegetables and use the broth to make a soup without adding any salt.

If you want to buy soup or broth from the store, look for reduced sodium varieties.

These highly processed foods can easily be replaced with healthy, homemade recipes that use fresh, natural ingredients.

If you are looking for a variety of healthy recipes, you may want to check out our FREE nutrition resource, Recipes for Healthy Living.

Many restaurant meals (both fast-food and sit-down) have enough sodium in them for the entire day. Large portions are part of the problem. Save half of your meal for the next day – this will help you cut sodium in half too. You can also ask your server to have your food prepared without salt.

Take a look at the nutrition information online ahead of time. Don’t forget to consider sodium when looking at your options.

Finding lower sodium options can be tough. It may be easier to cook from scratch as often as you can so you know exactly what is going into your food.