Less sodium in your diet will help your health in some important ways. For instance:

  • Your blood pressure will be lower.

  • Your kidneys won’t have to work so hard.

  • Your bones will stay stronger.

  • Your heart will be healthier.

Low-sodium diet tips

  • Fresh, whole foods are healthiest. Try not to eat foods that come in cans, boxes, jars, and bags — even if you don’t think they have a salty taste.

  • Read labels. Sodium is listed as an ingredient. You will even find sodium in foods that taste sweet, not salty!

  • Don’t eat in restaurants very often. If you dine out, choose restaurants carefully. Avoid fast-food restaurants, delis, and big chains.

  • Be picky about what you eat. Ask your server if your food can be prepared without salt. Have your meat, fish, and vegetables grilled. Use oil and vinegar instead of salad dressing.

  • Flavor foods with fresh herbs. It may take a while to get used to not using salt on your food but, eventually, your food will taste better! Use fresh, healthy herbs like parsley, cilantro, basil, and oregano.

  • Stay away from salt substitutes – unless your doctor has told you about one that is okay for you. Some salt substitutes can be harmful to your health.