Limit Salt Intake

What is it?

Limiting salt intake means consciously reducing the amount of sodium you consume daily, typically aiming for less than 2,300 mg per day (about one teaspoon). This involves cutting back on table salt, processed foods, and restaurant meals that are often loaded with hidden sodium. The goal isn't to eliminate salt entirely—your body needs some sodium to function—but to bring your intake down to healthier levels that support cardiovascular and overall health.

How does it work?

Excess sodium causes your body to retain water, which increases blood volume and forces your heart to work harder, raising blood pressure. Over time, this strain damages blood vessels and increases your risk of heart disease, stroke, and kidney problems. By reducing sodium intake, you allow your kidneys to better regulate fluid balance, decrease blood pressure, and reduce inflammation throughout your body. Your taste buds also adapt within a few weeks, becoming more sensitive to salt so that you actually prefer less-salty foods.

Why adopt it?

The impact of reducing salt intake is profound. Lower blood pressure reduces strain on your heart and arteries, significantly cutting your risk of heart attack and stroke. You'll likely experience less bloating and water retention, leading to more consistent energy levels and better sleep. Many people notice clearer skin and reduced puffiness around their eyes. Beyond the physical benefits, taking control of your salt intake gives you agency over your health—you're making a choice that compounds positively over years and decades.

How to adopt it (First steps)?

Read nutrition labels religiously. Check the sodium content on every packaged food. Anything over 200 mg per serving is high; choose lower-sodium alternatives whenever possible.

Cook at home more often. Restaurant meals contain 2-3 times more sodium than home-cooked versions of the same dish. Even one extra home-cooked meal per week makes a difference.

Remove the salt shaker from your table. If salt isn't immediately accessible, you won't mindlessly add it. Keep it in the kitchen if you need it for cooking.

Use flavor alternatives. Experiment with lemon juice, vinegar, garlic, onions, herbs like basil and cilantro, and spices like cumin and paprika. These add complexity without sodium.

Rinse canned foods. Draining and rinsing canned beans, vegetables, and tuna removes about 40% of the sodium.

Choose fresh or frozen over canned. Fresh vegetables, fruits, and frozen options without added sauces contain minimal sodium compared to their canned counterparts.

Challenges and how to overcome them

"Food tastes bland without salt". Your taste buds need time to adjust—typically 2-4 weeks. During this period, lean heavily on other flavor enhancers: citrus, vinegar, fresh herbs, roasted garlic, and spices. After the adjustment period, you'll find you actually taste food more clearly.

"I don't have time to cook from scratch". Start with simple swaps: choose low-sodium canned soups, buy pre-cut vegetables to reduce prep time, or meal-prep one day a week. Even using half a seasoning packet instead of the full amount cuts sodium by 50%.

"Restaurant meals are a big part of my life". Ask for sauces and dressings on the side, request that your meal be prepared without added salt, and split entrees (restaurant portions often contain 2-3 servings worth of sodium). Asian and Italian restaurants can be particularly high-sodium, so plan accordingly.

Supporting apps/tools

MyFitnessPal or Cronometer — Track your daily sodium intake to understand where it's coming from and stay within your target range.

Fooducate — Scan barcodes to quickly identify high-sodium products and get lower-sodium alternatives suggested.

Mrs. Dash or other salt-free seasonings — Pre-mixed herb and spice blends designed specifically to replace salt in cooking.

A good pepper grinder — Freshly ground black pepper adds sharp flavor that can partially replace the satisfaction of salt.