The most commonly recommended limit for sodium is 2,400 milligrams per day or 1/2 to 1 1/2 teaspoons per day (1/8 to 1/2 for children). Here are six proven ways to help you keep from exceeding that amount:
1) Use herbs and spices, not salt, for cooking and for use at the table.
2) Look for low-sodium, reduced sodium, or unsalted products. Low-sodium foods contain less than 140 milligrams of sodium per serving; reduced sodium indicates that normal sodium levels have been reduced by up to 75 percent. (Milk and yogurt are lower in sodium than most cheeses.)
3) Try to avoid processed, packaged and ready-to-eat foods. Such foods contain large amounts of sodium. When you cook things yourself, you can control the amount of sodium used in the preparation process. Try halving the amount of salt in your favorite recipes. Also, be sure to taste food before you salt it, adding a pinch at a time.
4) Rinse canned vegetables before you use them and wash away some of the sodium.
5) Avoid salty condiments such as soy sauce, pickles and green olives.
6) Use salt substitutes. While substitutes are available they should be used carefully. People who suffer from diabetes, heart or kidney disease, or who are receiving other medical treatment should consult with their doctors before using a salt substitute.
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