Expert tips on how to reduce sodium intake

Ivory Lira, RDN - Registered Dietitian Nutritionist

If your healthcare provider advises you to reduce your sodium intake, you may wonder how to do that without drastically changing your eating habits. It is easier than you might think, and you don't have to sacrifice flavor, either!

How to reduce sodium intake and why you should

Are you being told to “watch your sodium intake” and wondering if this is the right approach for you? Sodium is an essential mineral that the body needs to control fluid balance and for normal muscle and nerve function. However, excess dietary sodium causes the body to hold onto excess water, creating more work for the heart muscles, blood vessels, and kidneys. Over time, the additional burden increases the risk of stroke, heart disease, high blood pressure, kidney disease, and osteoporosis. Excess amounts of sodium can also cause bloating, puffiness, and fluid retention, which can increase weight.

The American Heart Association (AHA) recommends no more than 2,300 mg of sodium per day, with an ideal limit of no more than 1,500 mg per day for most adults, especially those with high blood pressure. For many people, following these guidelines can be challenging. According to the AHA, most adults and children in the United States exceed the recommended sodium intake at an average of 3,500 mg daily. And more than 70% of the sodium consumed comes from packaged, prepared, or restaurant foods.

Reduce sodium intake in everyday ways

Look at sodium on food labels. Compare food products and choose those with less sodium.
Look for significant sodium contributors on your MyNetDiary daily sodium totals and see if there is a lower-sodium substitution.
Include more fresh, minimally processed foods in your diet. For example, try a copycat recipe as a swap for one of your favorite restaurant meals.
When dining out, look for nutrition information on the restaurant's website or menu to help guide your choices. Ask for sauces, dressings, and condiments on the side to limit these sources of added sodium.
Dress up your meals with a new mix of herbs and spices instead of reaching for the salt.
Try a new DASH (Dietary Approaches to Stop Hypertension) recipe in our Premium Recipe collection. Select the “DASH” tag to view these recipes.

Tip: Salt and salty foods are an acquired taste. You can develop a preference for less salty foods as you cut back.

How to find structure as you reduce your sodium intake

Consider following the DASH diet plan in your MyNetDiary account. The plan is proven to help lower blood pressure and is a healthy and satisfying weight-loss approach.

The DASH diet is flavorful and sustainable and includes a variety of fruits, vegetables, low-fat dairy, nuts and seeds, and legumes. Naturally low in sodium, these foods provide various vitamins and minerals, including calcium, magnesium, and potassium, which help relax blood vessels and lower blood pressure. This approach allows you to meet your goals by focusing on filling, nutrient-rich foods. And there’s no guesswork involved, as the plan provides specific targets for daily and weekly servings for each food group.

To get started, go to the Coach tab in your app, tap on “My Diet,” and select "DASH Diet."

Focusing on a specific nutrient target, such as lowering your sodium intake, can be challenging. Look for support with our MyNetDiary community on Facebook or our in-app Community. Our team of registered dietitians is available to answer your nutrition questions.