Easy Tips for Reducing Sodium

Reduce sodium in the kitchen

• Cook with fresh ingredients instead of processed whenever possible.
• If you must use canned beans and other vegetables, rinse them in cold water first.
• Don't add salt to boiling water, no matter what the recipe says.
• Make your own soups and sauces.
• Experiment with other herbs and spices, such as oregano, basil, pepper, garlic and lemon zest, instead of instinctively reaching for the salt.

Reduce sodium at the supermarket

• Compare sodium totals on the Nutrition Facts labels.
• Look for lower-sodium options in everything from soups and breads to popcorn and peanut butter, in the condiment aisle and at the deli counter.
• The more fresh food instead of canned or processed, the better.

Reduce sodium when dining out

• Check the menu for sodium totals, or scout the restaurant's website before you go.
• Ask the waiter to prepare the dish without salt, then add what you need yourself.
• Don't load up the pizza with so much meat and cheese.
• Order sauces and dressings on the side so you control the amount that you add.
• Think grilled, baked and roasted instead of fried.
• Fast food? A treat, not a daily routine.

There's one more arena where health advocates want us to do battle: the public one. The AHA encourages people to contact food companies, restaurant chains and lawmakers at every level to urge they help reduce sodium in the American diet.