--- title: "7 Practical Ways to Reduce Your Sodium Intake for Better Heart Health" description: "Make Fresh Meals Instead of Relying on Frozen Dinners; Canned Foods Can Be Surprisingly High in Salt; Cook with Spices and Herbs for Bold Flavor; Eat Fresh Foods Whenever Possible; Learn to Read Nutrition Labels Carefully; More ..." url: "https://diet.allwomenstalk.com/ways-to-reduce-your-sodium-intake-today/" category: "diet" last_updated: "2026-06-02" --- # 7 Practical Ways to Reduce Your Sodium Intake for Better Heart Health Sodium, more commonly known as salt, is a sneaky ingredient that can show up where you least expect it. The problem is that a diet too high in sodium can elevate your blood pressure to unhealthy levels, which significantly increases your risk of heart disease and stroke. The average American way overdoes it on the recommended 1,500 to 2,300 milligrams suggested by the [American Heart Association](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt). Need to cut back? These are the foods to limit or remove from your diet starting today. If you're looking to improve your overall [healthy eating habits](https://diet.allwomenstalk.com/healthy-eating-habits-to-start-today/), managing your salt intake is a great first step. High-Sodium OptionLower-Sodium AlternativeThe BenefitFrozen PizzaHomemade Thin CrustLess processed preservativesCanned SoupHomemade Vegetable BrothFull control over seasoningSoy SauceCoconut AminosLower sodium, similar umami ## 1. Make Fresh Meals Instead of Relying on Frozen Dinners There’s nothing more convenient than popping a potpie or a lasagna in the oven for dinner, but frozen meals are notoriously high in salt. Why? Because it’s used to enhance the flavor of the meal, but also to help preserve it for long periods. Cooking your own meals may take a bit more time, but you can easily control the salt content so you can eat the food without worrying about your health. For inspiration, check out these [easy meal prep ideas](https://diet.allwomenstalk.com/meal-prep-ideas-for-busy-weeks/) to help you stay on track. ## 2. Canned Foods Can Be Surprisingly High in Salt Grab a can of soup and check out how much salt it contains. Staggering, isn’t it? Canned foods, like their frozen counterparts, are often packed with salt for preservation and flavor. That includes everything from beans to peas to corn. You have two options here: you can rinse the canned goods thoroughly to get rid of some of the salt, or you can switch to “fresh frozen” veggies and beans, which are usually way lower, if not entirely free of, salt. Understanding these swaps is essential for [clean eating for beginners](https://diet.allwomenstalk.com/clean-eating-tips-for-beginners/). ## 3. Cook with Spices and Herbs for Bold Flavor There’s no doubt that salt can add a lot of taste to your meals. However, as you know, salt is not a good thing in large amounts. Sub in herbs and spices and you can get the mega flavor you crave in a much safer way. Try these delicious combinations: - **Dill:** Amazing on salmon and roasted potatoes. - **Thyme:** Perfect for seasoning chicken or vegetable soups. - **Ground Ginger:** Adds a unique kick to steak and stir-fry. You’ll love experimenting with new tastes, so get started today! ## 4. Eat Fresh Foods Whenever Possible When you eat foods that have not been processed, it’s much easier to keep your salt intake under control. A diet rich in fruits, veggies, whole grains, and fresh meats is a healthy way to get your daily nutrient needs while also controlling how much sodium you get so you can keep your body healthy. The [Centers for Disease Control and Prevention (CDC)](https://www.cdc.gov/salt/index.html) notes that choosing fresh produce is one of the most effective ways to manage blood pressure. ## 5. Learn to Read Nutrition Labels Carefully When you shop for food, it’s important to be able to read the nutrition info so you can choose items that are low in salt. In today’s world, you’re never going to be able to avoid the premade bread, pasta, and other things on store shelves entirely. Learning to assess the sodium content can help you choose the healthiest version available. Sodium is listed clearly on the nutrition panel, so it’s pretty easy to determine if a food is the right choice or not. The [FDA](https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet) provides helpful resources to help you decode these labels at a glance. ## 6. Check a Restaurant’s Website before You Get There Restaurants often rely on salt to make their foods ultra flavorful, which is why your home-cooked meals often taste a bit different. However, dining out too often can really do you in when it comes to sodium intake. Most restaurants list their nutrition info on the website so you can made a healthy choice before you even arrive. Easy, right? When browsing menus, look for items that are: - Steamed or roasted - Grilled or poached - Served with sauce on the side ## 7. Cut Back Slowly so You Don’t Feel Deprived If you already have a taste for highly salted dishes, it will be hard to cut back cold turkey. Gradually reduce how much you eat and it won’t feel so hard to reduce your intake over time. Cut down your portions at the beginning of each week. Experts say it can take up to eight weeks before you get used to a less salty diet, so stick with it until your palate adjusts. Do you feel like you get too much salt in your diet? 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