Home care

Learn ways to cut back on salt (sodium):

• Eat fewer frozen, canned, dried, packaged, and fast foods. These often contain high amounts of sodium.

• Season foods with herbs and spices instead of salt when you cook.

• Season with flavorings, such as vinegar, pepper, lime, lemon, ginger, garlic, and onion.

• Don’t add salt to your food at the table.

• Sprinkle salt-free herbal blends on meats and vegetables.

Learn to read food labels carefully:

• Look for the total amount of sodium per serving.

• Look for foods labeled low sodium, reduced sodium, or no added salt.

• Beware: Salt goes by many names. Cut down on foods with these words (all forms of salt) listed as ingredients:

  • Salt

  • Sodium

  • Soy sauce

  • Baking soda

  • Baking powder

  • MSG (monosodium glutamate)

  • Monosodium

  • Na (the chemical symbol for sodium)

Other ideas:

• Use more fresh food. Buy more fruits and vegetables.

• Select lean meats, fish, and poultry.

• Find a cookbook with low-salt recipes. You’ll find ideas for tasty meals that are healthy for your heart.

• Buy salt-free or low-sodium condiments such as ketchup, mustard, salad dressings, and other sauces.

• When eating out, ask questions about the menu. Tell the waiter you're on a low-salt diet.

  • If you order fish, chicken, beef, or pork, ask to have it broiled, baked, poached, or grilled without salt, butter, or breading.

  • Choose plain steamed rice, boiled noodles, and baked or boiled potatoes. Top potatoes with chives and a little sour cream instead of salt and butter.

• Don't take antacids that are high in salt. Check the label before you buy.

Follow-up

Make a follow-up appointment with your healthcare provider, or as advised. Your provider may refer you to a dietitian.