Tips For Eating Less Salt

 

• When you’re choosing packaged foods, look at the sodium content on the Nutrition Facts label. Use the percent Daily Value (% DV) to help limit your sodium intake. 5% DV or less is low and 20% DV or more is high. You don’t want to exceed a total of 100% DV for sodium in a day. Some people (people with high blood pressure, African-Americans/blacks, and people who are middle-aged or older) should get even less—about half as much.
• Compare sodium content for similar foods. This can really make a difference. The table on the next page shows you examples of foods that have a range of sodium content depending on the brand chosen. By comparing brands of similar foods, you can save over hundreds of milligrams of sodium. Use the Nutrition Facts label on the food package to select food brands that are lower in sodium.
• Use the claims on the front of the food package to quickly identify foods that contain less salt or that are a good source of potassium, a nutrient you want to get more of in your daily diet. Examples include "low in sodium," "very low sodium," and "high in potassium."
• When you’re preparing food at home, use herbs and spices to add flavor to your foods so you don’t depend too heavily on salt. Don’t salt foods before or during cooking—and limit salt use at the table.
• When you’re eating out, ask that your meal be prepared without added salt or ask the server to identify foods on the menu that are made without added salt.

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