7 easy ways to cut back on salt (and why it matters) 

Salt gets a bad rap, and there are certainly reasons why. Too much sodium can cause bloating, dehydration, and sleep issues. More seriously, it may increase blood pressure and the risk of heart disease. 

Though sodium is often frowned upon, we absolutely need some of it for our diets to work properly. We require a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain a proper balance of water in the body. The problem is that most Americans eat far more sodium than they need.  

So, how do you get enough sodium in your diet to function optimally — but not so much that it leads to negative health effects? Use these important facts and tips to learn to strike the right balance. 

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The sodium stats you need to know 

While “sodium” and “table salt” are often used interchangeably, they are two different things. The salt you add to your food is made up of 40% sodium and 60% chloride. It’s not pure sodium. For reference, one teaspoon of salt has 2,300 milligrams (mg) of sodium.  

Here are some other key numbers about sodium: 

• 500 mg = how much we need daily 
• 1,500 mg = the recommended daily limit  
• 2,400 mg = the amount of sodium most of us get from commercially prepared foods daily 
• 3,400 mg = the average amount we consume daily (about 1.6 teaspoons) 

Why too much sodium can harm your body 

Your kidneys help the body remove sodium from your bloodstream. To understand why excess sodium can cause negative effects, let’s look at what happens in the body.  

1. When there is excess sodium in your blood, the kidneys have a hard time keeping up — and the mineral accumulates.  
2. To counter that, the body will hold onto water to dilute the sodium.  
3. This excess water then creates more work for your heart, by putting pressure on your blood vessels. 

Over time, continuous excess sodium in your blood can be dangerous for your health. It may raise blood pressure and contribute to cardiovascular disease, including heart attack and stroke. 

There is some evidence that excess sodium intake can also raise the risk of certain cancers, especially stomach cancer. Excess sodium can increase calcium losses too. This may mean that calcium gets pulled from bones. As a result, there’s a higher chance of weakened bones and osteoporosis as well.  

Where the sodium in our food comes from 

Small amounts of sodium occur naturally in vegetables and other foods. But food manufacturers add salt to many products — everything from pizza and chips to cheese, cold cuts, soups, and sauces.  

In fact, most of the sodium we consume comes from commercially prepared foods, not from the salt added while cooking at home or from the saltshaker on the table.  

Salt adds flavor, but it’s also a preservative. Bacteria can’t thrive in the presence of a high amount of sodium.  

Also, some foods with only moderate amounts of sodium, such as bread, can ultimately be a significant source of sodium in a person’s diet because they’re eaten so often. 

7 tips for cutting back on sodium 

Because the average American eats so much sodium, even cutting back by 1,000 mg can have heart-health benefits, according to the American Heart Association. Try these easy tips to reduce your sodium intake. You might even find that your taste for it will diminish over time, and you may not even miss it. 

1. Go for whole foods 

For the most part, unprocessed foods are lower in sodium. These include vegetables, fruits, legumes, and whole grains. 

2. Read labels 

Check the Nutrition Facts label to see the sodium quantities in your food purchases. Many foods that don’t taste salty have surprising amounts of sodium. Look for products with less than 200 mg of sodium per serving.  

Also pay attention to serving sizes. If the servings are smaller than expected, it’s a quick way to rack up more sodium. 

3. Cook more 

Many restaurant dishes are very high in sodium. Preparing more of your meals at home means you can control the sodium amount. Plus, you’ll save money!  

4. Speak up 

When you do eat out, ask for your meal to be prepared with less salt. You can also request sauce and salad dressings to come on the side. Again, this puts you in control of how much gets used.  

5. Use flavor boosters 

A simple and flavorful way to cut back on salt? Add spices, herbs, citrus, and vinegars.  

6. Wash some away 

Rinsing canned foods such as beans can go a long way in lowering their sodium content. 

7. Trim serving sizes 

If you love deli meats, soy sauce, olives, and Parmesan cheese, of course you can still have them. Just remember that it’s best to enjoy these types of foods in smaller amounts. Or explore your supermarket: There are often lower-sodium versions of these traditionally high-salt products. 

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4 salt alternatives to try  

Another way to reduce sodium without losing out on flavor? With what we like to call “salternatives,” or alternatives to traditional salt. Check out which might be right for you: 

Potassium salt 

This salt alternative tastes much like table salt but can have a bitter aftertaste when heated, so you may like it better as a seasoning for cooking. You may see it at your grocery store labeled as “NuSalt,” “Salt Lite,” or “Salt Substitute.” 

It’s made with potassium chloride, which research shows can lower overall sodium intake and help lower blood pressure. But the extra potassium can be dangerous for people who have trouble eliminating excess amounts of it, such as those with kidney disease or who are taking medications that can increase potassium levels in the bloodstream. Check with your doctor before using this salt substitute. 

Nutritional yeast 

This option derives from baker’s yeast and has a cheesy flavor. You can swap it in for all or some of the salt in many dishes, such as popcorn, eggs, salads, vegetables, and soups.  

Monosodium glutamate (MSG) 

For the most part, the concern that MSG is bad for your health has been overblown. In fact, the U.S. Food and Drug Administration has classified the food additive as “generally recognized as safe.” Most people can consume it in reasonable amounts without worries.  

MSG is added to foods because it provides umami flavor. Often described as brothy or meaty, umami is one of the five basic tastes (alongside salty, sweet, bitter, and sour). It contributes to the savory experience. 

Coconut aminos 

This is a culinary seasoning made by fermenting coconut sap. It looks and tastes like soy sauce (with up to 70% less sodium) and can be good on dishes like stir-fries. Keep in mind that a tablespoon serving still has at least 300 mg of sodium (it can vary by brand). So, it’s best to consume coconut aminos in moderation.  

Bottom line: While you need a bit of sodium for your body to function optimally, regularly eating too much of it may lead to health issues such as high blood pressure. By cutting back on refined and packaged foods, cooking more at home, and leaning into salt alternatives, you can enjoy delicious meals that are both healthy and flavorful. 

See our sources: 
How much sodium should I eat per day? American Heart Association 
Sodium and health: Centers for Disease Control and Prevention 
Tips to reduce sodium intake: Centers for Disease Control and Prevention  
Questions and answers on monosodium glutamate (MSG): U.S. Food and Drug Administration