Download Pass the Salt…Removing Excess Sodium from Your - WVU 4-H

Let the Salt Pass You By
Worried about your blood pressure? Maybe you should be - one out of three adults in the U.S. has high blood
pressure. It is the number one cause of heart attack and stroke. Take it seriously and talk to your healthcare
provider. Get your blood pressure checked regularly. Learn about sodium and how it may affect your blood
pressure. Limit sodium in your diet to help prevent or control high blood pressure.
Sodium is often found in:
 Processed, convenience foods
 Salt added during food preparation
 Salt added at the table
Your Sodium Goals:
 Limit total sodium intake to no more than 2,400 milligrams (mg) a day. This is about 1 teaspoon of table salt
(sodium chloride).
 Your healthcare provider may recommend a lower goal if you have high blood pressure.
At the Store:
 Check food labels for lower-sodium foods:
o Sodium-free
o Low sodium
o Very low sodium
o Light in sodium
o Reduced (or less) sodium
o Unsalted
 Read the entire label. Sometimes when sodium is reduced in a food product, sugar and/or fat levels have
been increased.
 Be wary of these foods and eat them sparingly:
o Breaded fish, poultry, and meats
o Most cheeses, including cottage cheese and cheese spreads
o Instant hot cereals (in individual packets) and many ready-to-eat cereals
o Boxed and flavored mixes of rice, potatoes, macaroni and cheese, instant noodles, couscous
o Canned vegetables
o Frozen vegetables in sauces
o Soups – instant, canned and jarred, including broth and bouillon
o Seasonings made with salt, celery salt, garlic salt, and onion salt
o Sauces, gravies and instant sauce and gravy mixes
o Canned seafood – tuna, sardines, mackerel, anchovies, oysters, caviar, crab
o Snack foods – chips, crackers, salted nuts, pork rinds, pretzels
o Pickled foods like olives, pickles, relish, sauerkraut, herring
o Condiments – ketchup, soy sauce, steak sauce, teriyaki sauce, salad dressings, barbecue sauce,
mayonnaise, mustard, chili sauce, Worcestershire sauce
o Frozen dinners, meal mixes, pot pies, and pizza
o Smoked, salted or cured meats, such as bacon, ham, hot dogs, bologna, salami, pepperoni,
luncheon meats, sausage, corned beef, chipped beef, meats koshered by salting
o Salted butter, salt pork
2010 Developed by: Helenia Sedoski, WVU Dietetic Intern
 Choose these foods more often:
o Vegetable oils
o Fresh or frozen fruits
o Fresh, frozen (no sauce) or no salt-added canned vegetables
o Skinless poultry, lean cuts of meat, fresh or frozen (not breaded) fish and shellfish
o Plain rice, noodles, couscous, quinoa, and other grains
o Reduced- or low-sodium soups, broth, bouillon
o Salt-free spices and herbs (see chart below)
o Zippy flavorings such as vinegar, lemon or lime juice
o Some hot cereals and lower-sodium ready-to-eat cereals
During Food Preparation:
 Use less salt or NO salt when preparing foods.
 Drain and rinse canned foods such as tuna or beans to remove some sodium.
 Try these fresh or dried herbs and spices in place of salt to flavor foods:
HERBS & SPICES:
Allspice
Almond extract
Basil
Bay leaves
Chives
Cider vinegar
Cilantro
Cinnamon
Curry powder
Dill Weed
Garlic
Ginger
Mustard powder
Nutmeg
Paprika
Parsley
Rosemary
Sage
Savory
Tarragon
Thyme
GO WITH THESE FOODS:
Ground meats, stews, tomatoes, peaches
Puddings, fruits
Eggs, fish, lamb, beef, stew, salads, soups, sauces
Meats, stews, chicken, turkey, soups, tomatoes
Eggs, salads, sauces, soups, meats, vegetables, rice
Salads, vegetables, potatoes, sauces
Meats, chicken, fish, tomatoes, rice, pasta
Fruits, bread
Meats, chicken, fish, tomatoes
Fish, soups, potatoes
Meats, poultry, fish, vegetables, rice, pasta
Chicken, fish, fruits
Ground meats, salads, sauces, potatoes
Fruits, potatoes
Meats, fish, stews, sauces, soup, vegetables
Meats, fish, stews, sauces, soups, salads, vegetables
Chicken, veal, meats, potatoes, bread, pasta
Meats, stews, biscuits, tomatoes, green beans
Salads, eggs, meats, soups, green beans, tomatoes
Poultry, meats
Eggs, meats, sauces, soups, vegetables, tomatoes
At the Table:
 Take the salt shaker off the table
 At restaurants, avoid sauces and condiments; ask for no salt to be used in preparing your food
 Spice it up with these condiments instead of salt:
o Black pepper (freshly ground, if possible, for best flavor)
o Hot pepper sauce
o Crushed red pepper
o Garlic powder
o Onion powder
Adapted from:
 Your guide to lowering blood pressure; Spice up your life! Eat less salt and sodium; and Cut down on salt and sodium. In:
Heart and vascular diseases - High blood pressure. National Heart, Lung and Blood Institute, Department of Health and
Human Services, National Institutes of Health: www.nhlbi.nih.gov/health/public/heart/index.htm
 www.rd411.com
2010 Developed by: Helenia Sedoski, WVU Dietetic Intern