{"id":15439,"date":"2025-11-20T13:10:17","date_gmt":"2025-11-20T18:10:17","guid":{"rendered":"https:\/\/wp2.dinnertime.com\/content\/?p=15439"},"modified":"2025-11-20T13:35:01","modified_gmt":"2025-11-20T18:35:01","slug":"halt-the-salt-tips-to-reducing-sodium-for-better-health","status":"publish","type":"post","link":"https:\/\/wp2.dinnertime.com\/content\/2025\/11\/20\/halt-the-salt-tips-to-reducing-sodium-for-better-health\/","title":{"rendered":"Halt The Salt: Tips to Reducing Sodium for Better Health"},"content":{"rendered":"<div class=\"otQkpb\" role=\"heading\" aria-level=\"3\" data-animation-nesting=\"\" data-sfc-cp=\"\" data-processed=\"true\">\n<div data-subtree=\"aimfl,mfl\" data-processed=\"true\"><img loading=\"lazy\" class=\"alignnone size-full wp-image-15445\" src=\"https:\/\/wp2.dinnertime.com\/content\/wp-content\/uploads\/2025\/11\/Foods-Heart-Healthy.jpg\" alt=\"\" width=\"1297\" height=\"500\" \/><\/div>\n<div data-subtree=\"aimfl,mfl\" data-processed=\"true\"><\/div>\n<div data-subtree=\"aimfl,mfl\" data-processed=\"true\"><\/div>\n<div data-subtree=\"aimfl,mfl\" data-processed=\"true\">Most Americans consume far more sodium than the recommended daily limit, primarily from packaged and restaurant foods, not the salt shaker. A high-sodium diet can have serious health consequences, but making a few simple changes can significantly improve your well-being.<\/div>\n<\/div>\n<h1 class=\"AdPoic\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">Why You Should Cut Back on Sodium<\/h1>\n<div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAIQAA\" data-processed=\"true\">The body needs a small amount of sodium to function properly, but too much can lead to a range of health issues. The primary risk is <strong class=\"Yjhzub\" data-processed=\"true\">high blood pressure <\/strong>(hypertension), as extra sodium causes the body to retain water, increasing the volume and pressure in your blood vessels. Over time, this strain on your heart can raise the risk of:<\/div>\n<div data-sfc-cp=\"\" data-hveid=\"CAIQAA\" data-processed=\"true\"><\/div>\n<ul class=\"KsbFXc U6u95\" data-processed=\"true\">\n<li data-hveid=\"CAMQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Heart disease and heart failure<img loading=\"lazy\" class=\"alignright wp-image-15449\" src=\"https:\/\/wp2.dinnertime.com\/content\/wp-content\/uploads\/2025\/11\/Low-sodium.jpg\" alt=\"\" width=\"300\" height=\"300\" \/><\/strong><\/span><\/li>\n<li data-hveid=\"CAMQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Stroke<\/strong><\/span><\/li>\n<li data-hveid=\"CAMQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Kidney damage and kidney stones<\/strong><\/span><\/li>\n<li data-hveid=\"CAMQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Osteoporosis<\/strong> (due to calcium loss)<\/span><\/li>\n<li data-hveid=\"CAMQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Stomach cancer<\/strong><\/span><\/li>\n<\/ul>\n<div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAQQAA\" data-processed=\"true\">The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams (mg) per day for adults, while an ideal limit for most adults, especially those with high blood pressure, is less than 1,500 mg per day. Even cutting back by 1,000 mg a day can benefit your health.<\/div>\n<h1 class=\"AdPoic\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">How to Reduce Sodium in Your Diet<\/h1>\n<div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAUQAA\" data-processed=\"true\">Lowering your sodium intake doesn&#8217;t mean bland food; it&#8217;s about making smart swaps and discovering new flavors.<\/div>\n<div data-sfc-cp=\"\" data-hveid=\"CAUQAA\" data-processed=\"true\"><\/div>\n<p><img loading=\"lazy\" class=\"wp-image-15447 alignright\" style=\"-webkit-tap-highlight-color: rgba(0, 0, 0, 0);\" src=\"https:\/\/wp2.dinnertime.com\/content\/wp-content\/uploads\/2025\/11\/Screenshot-2025-11-20-at-12.53.18\u202fPM.png\" alt=\"\" width=\"400\" height=\"234\" \/><\/p>\n<h2 data-hveid=\"CAUQAA\" data-processed=\"true\">In DinnerTime<\/h2>\n<ul>\n<li data-hveid=\"CAUQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Select Heart Healthy Dietary Style<\/strong> in your profile(s). This will automatically spin up lower sodium meal combinations.<\/span><\/li>\n<li data-hveid=\"CAUQAA\" data-processed=\"true\"><strong>When searching the Recipe Box, <\/strong>look for lower sodium options.<\/li>\n<\/ul>\n<p><span style=\"color: #f7901e; font-size: 1.6em;\">At the Grocery Store<\/span><\/p>\n<ul class=\"KsbFXc U6u95\" data-processed=\"true\">\n<li data-hveid=\"CAcQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Read Nutrition Labels:<\/strong> Check the &#8220;Nutrition Facts&#8221; label for sodium content. Look for products labeled &#8220;<strong class=\"Yjhzub\" data-processed=\"true\">low sodium<\/strong>&#8221; (140 mg or less per serving) or &#8220;<strong class=\"Yjhzub\" data-processed=\"true\">no salt added<\/strong>&#8220;. A food with 5% Daily Value (DV) or less of sodium per serving is a good choice, while 20% DV or more is considered high.<\/span><\/li>\n<li data-hveid=\"CAcQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Limit Processed Foods:<\/strong> Opt for &#8220;whole foods&#8221; which are naturally low in sodium. Packaged meats like deli slices, bacon, and ham are often high in salt.<\/span><\/li>\n<li data-hveid=\"CAcQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Avoid Added S<img loading=\"lazy\" class=\"wp-image-15448 alignright\" style=\"-webkit-tap-highlight-color: rgba(0, 0, 0, 0);\" src=\"https:\/\/wp2.dinnertime.com\/content\/wp-content\/uploads\/2025\/11\/Tomatoes.jpg\" alt=\"\" width=\"275\" height=\"220\" \/>auces\/Seasonings:<\/strong> Select plain frozen vegetables instead of those with added sauces or seasoning packets.<\/span><\/li>\n<\/ul>\n<h2 class=\"AdPoic\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">In the Kitchen<\/h2>\n<ul class=\"KsbFXc U6u95\" data-processed=\"true\">\n<li data-hveid=\"CAgQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Cook More at Home:<\/strong> Preparing your own meals gives you control over the ingredients and amount of sodium used.<\/span><\/li>\n<li data-hveid=\"CAgQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Spice it Up:<\/strong> Boost flavor with herbs, spices, garlic, onions, lemon or lime juice, and vinegar instead of salt. Experiment with a variety of <span data-sfc-cp=\"\" data-processed=\"true\"><a class=\"H23r4e\" href=\"https:\/\/dietitiansondemand.com\/savvy-tips-to-reduce-dietary-sodium\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-sb=\"\/url?sa=i&amp;source=web&amp;rct=j&amp;url=https:\/\/dietitiansondemand.com\/savvy-tips-to-reduce-dietary-sodium\/&amp;ved=2ahUKEwi99ubhmYGRAxVGSTABHaZ7KuIQy_kOegQICBAC&amp;opi=89978449&amp;cd&amp;psig=AOvVaw0RS1oAk5svSxx4ABr75y_I&amp;ust=1763744326687000\" data-processed=\"true\">salt-free seasoning blends<\/a><\/span> for a flavorful punch.<\/span><\/li>\n<li data-hveid=\"CAgQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Rinse Canned Foods:<\/strong> If you use canned beans, tuna, or vegetables, drain and rinse them under running water to wash away some of the excess sodium.<\/span><\/li>\n<li data-hveid=\"CAgQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Reduce Gradually:<\/strong> Start by cutting the salt in your recipes in half and slowly work your way down. Your taste buds can adapt in just a few weeks.<\/span><\/li>\n<\/ul>\n<h2 class=\"AdPoic\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">When Dining Out<\/h2>\n<ul class=\"KsbFXc U6u95\" data-processed=\"true\">\n<li data-hveid=\"CAkQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Plan Ahead:<\/strong> Many chain restaurants provide full nutrition facts online, so check the menu before you go.<\/span><\/li>\n<li data-hveid=\"CAkQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Make Special Requests:<\/strong> Ask your server to have your meal prepared without added salt or MSG. Request sauces and dressings on the side so you can control the amount you use.<\/span><\/li>\n<li data-hveid=\"CAkQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Watch for Clues:<\/strong> Menu terms like &#8220;pickled,&#8221; &#8220;cured,&#8221; &#8220;smoked,&#8221; &#8220;brined,&#8221; or &#8220;in au jus&#8221; are usually indicators of high sodium content. Instead, look for items that are grilled, baked, or steamed.<\/span><\/li>\n<\/ul>\n<div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAoQAA\" data-processed=\"true\">By making conscious choices and using these simple tips, you can significantly lower your sodium intake, protect your heart, and savor the natural flavors of your food.<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Most Americans consume far more sodium than the recommended daily limit, primarily from packaged and restaurant foods, not the salt shaker. A high-sodium diet can have serious health consequences, but making a few simple changes can significantly improve your well-being&#8230;. <a href=\"https:\/\/wp2.dinnertime.com\/content\/2025\/11\/20\/halt-the-salt-tips-to-reducing-sodium-for-better-health\/\" class=\"read-more\">Read&nbsp;More<\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,1],"tags":[],"_links":{"self":[{"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/posts\/15439"}],"collection":[{"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/comments?post=15439"}],"version-history":[{"count":10,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/posts\/15439\/revisions"}],"predecessor-version":[{"id":15452,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/posts\/15439\/revisions\/15452"}],"wp:attachment":[{"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/media?parent=15439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/categories?post=15439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wp2.dinnertime.com\/content\/wp-json\/wp\/v2\/tags?post=15439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}