Cutting Back on Sodium: Easy Dietitian-Approved Strategies

Most people consume too much sodium—and it adds up fast! Regularly exceeding the 2,300 mg daily limit (about 1 teaspoon of salt) raises your risk of high blood pressure, heart disease, and kidney problems. The good news? You don’t need to sacrifice flavor to eat less salt. Below, a dietitian shares easy strategies to help cut back on sodium and support your long-term health. 

Why Cutting Back on Sodium Matters 

The CDC reports that nearly 90% of Americans exceed recommended sodium limits, often without realizing it. There are many reasons why it’s important to keep your sodium intake at healthy levels. A few of our top ones include:

Lowers Blood Pressure 

Cutting back on your sodium intake reduces water retention and helps maintain a healthy blood pressure.

Supports Heart Health 

Less sodium means lower strain on the heart and blood vessels.

Protects Kidney Function 

High sodium intake overworks the kidneys, increasing the risk of kidney disease.

Where Sodium Hides in Your Diet 

• Packaged & processed foods: canned soups, frozen meals, processed meats, chips, and even bread.
• Restaurant & fast food: many entrees contain over 2,000 mg of sodium per serving.
• Condiments & seasonings: soy sauce, salad dressings, ketchup, and spice blends are often hidden sodium bombs.

Easy Ways to Cut Back on Sodium 

You don’t have to overhaul your entire diet to reduce sodium. These simple swaps and habits make a big difference: 

• Cook more at home – Restaurant meals are the biggest sources of hidden sodium.
• Choose fresh, whole foods – Fresh fruits, vegetables, lean proteins, and whole grains naturally contain less sodium.
• Limit processed meats & cheese – Swap deli meats and bacon for fresh poultry, fish, or tofu.
• Be smart about condiments – Choose mustard, vinegar, or fresh salsa instead of salty sauces.
• Read nutrition labels – Look for “low sodium” (≤140 mg per serving) and “no salt added” products.
• Rinse canned foods – Draining and rinsing canned beans, veggies, and tuna removes excess sodium.
• Use herbs & spices instead of salt – Try garlic, lemon, vinegar, and fresh herbs for flavor.

Low-Sodium Food Swaps 

Below are common high-sodium foods and easy swaps to keep flavor without the salt overload: 

Tips for Dining Out on a Low-Sodium Diet 

Dining out doesn’t mean you have to ditch your low-Sodium goals. Use these smart strategies to enjoy your meal while protecting your health: 

• Get sauces and dressings “on the side” → You control how much to use.
• Choose grilled, baked, or steamed proteins and veggies  → These are usually prepared with less salt than fried or breaded options. .
• Opt for fresh sides → Swap salty fries, mashed potatoes, or rice pilaf for steamed vegetables, baked potato, or a side salad.
• Ask for “no added salt” → Ask your server how dishes are prepared. Most restaurants are happy to accommodate special requests.
• Skip the bread basket → Restaurant bread often contains high levels of sodium. 
• Avoid items with terms like “smoked”, “cured”, “blackened”, “glazed”, or “crispy” → These are often high in sodium.
• Split a meal or take half to go → Portion sizes at restaurants are often large and loaded with salt. 
• Check menu items nutrition facts online  → Many chains provide full sodium content so you can plan ahead.

“When dining out, you don’t need to stress about every ingredient, just focus on small tweaks that give you more control over your sodium intake. Choosing fresh foods, asking questions, and skipping the salt shaker can go a long way.”

– Nahyeli Perpiñá, MS, RDN, CNSC

Does “Sea Salt” or “Himalayan Salt” Have Less Sodium? 

Salt is salt! Sea salt, Himalayan salt, and kosher salt have the same sodium content as table salt. So no, it’s not a lower-sodium alternative.

How Long Does It Take to Adjust to Less Sodium? 

Your taste buds adapt! In just 2-3 weeks of using less salt, your palate becomes more sensitive to natural flavors, making less salty foods more satisfying over time. Try gradually cutting back to make the transition easier and more sustainable.

The Bottom Line

Reducing sodium intake is one of the easiest and most effective ways to support heart and kidney health.Start with small changes like cooking at home, choosing fresh ingredients, and seasoning with herbs. Need support? Book a session with a Culina Health dietitian today for a personalized low-Sodium plan.