Where Salt Hides and Easy Ways to Cut Back

You may have put the salt shaker away years ago and still be eating far more sodium than you think. That is because most of it is already in the food before it reaches your plate.

The good news is that once you know where salt hides, cutting back becomes much easier. And your taste buds adjust faster than you might expect.

Why sodium matters for blood pressure

Sodium is a mineral found mostly in table salt. Your body needs a small amount, but too much makes the body hold on to extra water. That extra fluid can raise blood pressure.

The U.S. Food and Drug Administration reports that Americans eat an average of about 3,400 mg of sodium a day. The Dietary Guidelines for Americans recommend less than 2,300 mg a day, which is about one teaspoon of salt.

The World Health Organization recommends an even lower amount for adults: less than 2,000 mg of sodium a day.

Where salt really comes from

Here is the surprise for many people. Most of the sodium we eat comes from packaged and restaurant foods, not from the salt we add while cooking or at the table.

Some foods do not even taste salty but still add up, especially when we eat them often or in large portions.

Common hiding places

These everyday foods are some of the biggest sources of sodium:

• Bread and rolls. One slice may not seem like much, but several a day adds up.
• Deli meats and cured meats, like ham, turkey slices, bacon, and sausage.
• Pizza.
• Canned soups and broth.
• Sandwiches and burgers from restaurants.
• Cheese, especially processed cheese.
• Frozen dinners and boxed meals.
• Sauces and condiments, such as soy sauce, ketchup, salad dressing, and gravy.
• Savory snacks, like chips, crackers, and pretzels.
• Pickled foods and olives.

Harvard Health also points out that restaurant meals can contain a full day's worth of sodium in one sitting.

How to read the label

The Nutrition Facts label is your best friend at the store. Look for the line that says Sodium and the % Daily Value next to it.

The FDA's guide to the Nutrition Facts label offers a simple rule of thumb:

• 5% Daily Value or less of sodium per serving is considered low.
• 20% Daily Value or more per serving is considered high.

Always check the serving size, too. If you eat two servings, you get twice the sodium.

Label words can also help. "Low sodium" and "no salt added" are useful, but "reduced sodium" only means less than the original, which may still be a lot.

Easy ways to cut back at home

You do not have to give up flavor. Try a few of these:

• Cook from scratch a little more often, even simple meals.
• Rinse canned beans and vegetables under water to wash away some of the sodium.
• Choose "no salt added" canned tomatoes, beans, and vegetables.
• Season with herbs and spices such as garlic, onion, pepper, basil, oregano, cumin, or paprika.
• Add a squeeze of lemon or lime or a splash of vinegar to brighten flavor.
• Taste before you salt. Many dishes do not need any extra.
• Keep the salt shaker off the table so it is not an automatic habit.

Tips for eating out

Restaurant food is often the saltiest part of the week. A few small requests can help:

• Ask for sauces and dressings on the side.
• Ask if your dish can be made with less salt.
• Choose grilled, baked, or steamed foods over fried or breaded ones.
• Share a dish or take half home for tomorrow.
• Pick fruit or a side salad instead of fries.

Give your taste buds a few weeks

When you first cut back, food may taste a little bland. That feeling usually fades in a few weeks as your taste buds adjust.

Many people find that after a while, foods they used to love start to taste too salty. That is a sign your habits are changing.

A note about salt substitutes

Some salt substitutes replace sodium with potassium. These are not safe for everyone, especially people with kidney problems or who take certain blood pressure or heart medicines. Ask your doctor before using one.

When to talk to your doctor

Ask your doctor how much sodium is right for you, since some people are advised to aim lower than the general guideline. A registered dietitian can also help you plan meals you enjoy.

Never change or stop any medicine on your own. If your blood pressure readings change after you adjust your eating habits, share your log with your doctor so they can guide you.