Shake the Salt Habit


The 2010 Dietary Guidelines for Americans recommendation for sodium suggest no more than 2,300 milligrams (mg) of sodium - for most people. However, a reduction to 1,500 mg per day is recommended for people over the age of 51, African-Americans and those with a history of high blood pressure, chronic kidney disease and diabetes.

Sodium can be sneaky! Taking control of your sodium intake by checking labels, reducing packaged and processed foods, along with table salt and sea salt can reduce your intake of sodium. This can help lower your blood pressure or prevent high blood pressure from developing in the first place!

Sodium chloride or table salt is approximately 40% sodium. Understand just how much sodium is in salt so you can take measures to control your intake.

1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,400 mg sodium

Here are some no-salt seasonings to add variety:
  • Allspice: Lean ground meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat
  • Almond Extract: Puddings, fruits
  • Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
  • Bay Leaves: Lean meats, stews, poultry, soups, tomatoes
  • Caraway Seeds: Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles
  • Chives: Salads, sauces, soups, lean meat dishes, vegetables
  • Cider Vinegar: Salads, vegetables, sauces
  • Cinnamon: Fruits (especially apples), breads, pie crusts
  • Curry Powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup, mayonnaise
  • Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
  • Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
  • Ginger: Chicken, fruits
  • Lemon Juice: Lean meats, fish, poultry, salads, vegetables
  • Mace: Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb
  • Mustard (dry): Lean ground meats, lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, mayonnaise, sauces
  • Nutmeg: Fruits, pie crust, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding
  • Onion Powder (not onion salt): Lean meats, stews, vegetables, salads, soups
  • Paprika: Lean meats, fish, soups, salads, sauces, vegetables
  • Parsley: Lean meats, fish, soups, salads, sauces, vegetables
  • Peppermint Extract: Puddings, fruits
  • Pimiento: Salads, vegetables, casserole dishes
  • Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffing, potatoes, peas, lima beans
  • Sage: Leans meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
  • Savory: Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas
  • Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions peas, tomatoes, salads
  • Turmeric: Lean meats, fish, sauces, rice