Low Sodium Tips

Created by: Kristen Carli, Dietetic Intern

Be sure to avoid foods from the “The Salty Six” (see above image). These six foods are the biggest contributors of sodium in the American diet. Some of these foods may surprise you! The American Heart Association recommends less than 1500 mg of sodium per day.

  1. Breads & Rolls

These are often an unsuspected source of sodium. Because you often eat breads and rolls multiple times per day, the sodium content can really add up. Check the nutrition facts label and seek out lower sodium versions of your favorite breads.

  1. Cold Cuts & Cured Meats

Deli meats are very high in sodium. One serving of deli meat, about 6 thin slices, contains around half of your recommended sodium for the day. Be sure to look for low-sodium varieties or seek out other sources of protein in your meals. 

  1. Pizza

Watch the cheese on the pizza! Only one slice can contain half of your recommended sodium for the day. Try to decrease the cheese and increase the veggies on your next pie.

  1. Poultry

Be careful when you buy poultry. Check the nutrition facts label for the sodium content. Some poultry is injected with sodium and water to increase the weight. Be sure to seek out lower sodium varieties or alter your source of protein.

  1. Soup

Soups are highly variable in their sodium content, but one cup can contain almost as much as your daily recommended sodium content . Be sure to look for low-sodium varieties or check the nutrition facts label for the sodium content. 

  1. Sandwiches

Sandwiches and burgers are also very high in sodium, especially if from fast-food restaurants. Because you are combining the bread with cured meats, two major sources of sodium, the sodium content can rise drastically. Instead of eating a whole sandwich or burger, try eating a half sandwich with a side salad.

Material adapted from heart.org

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