Sodium Limit Calculator

Read nutrition labels carefully - choose foods with less than 200mg sodium per serving when possible

Cook at home using fresh ingredients to control sodium content instead of eating processed or restaurant foods

Use herbs, spices, citrus, and vinegar to flavor food instead of salt - experiment with garlic, basil, oregano, lemon

Rinse canned vegetables and beans under water to remove up to 40% of added sodium before cooking

Choose fresh or frozen vegetables over canned, and select 'no salt added' or 'low sodium' versions when buying canned

Limit processed meats (bacon, sausage, deli meats) which contain very high sodium for preservation

Be aware of hidden sodium sources: condiments, sauces, bread, cheese, and pickled foods

When dining out, ask for sauces and dressings on the side, and request no added salt in food preparation

Gradually reduce sodium intake over 2-3 weeks to allow taste buds to adjust - sudden changes make food taste bland

Follow the DASH (Dietary Approaches to Stop Hypertension) diet if you have high blood pressure - proven to lower BP