By Josefa Paganuzzi, Thompson & Bender, for New-York Presbyterian Lawrence Hospital

Jan. 16, 2019:  Topping the list of many people’s resolutions is living a healthier lifestyle, which typically starts with diet. Katie Campbell, the registered dietitian and certified diabetes educator for the outpatient nutrition program at NewYork-Presbyterian Medical Group Westchester, says that something as simple as reducing sodium intake can boost your health by lowering your numbers—everything from blood pressure to weight.

Salt tastes good and helps bring out the flavor in foods. But it’s significant to note that seventy-five percent of the sodium we, as Americans, consume comes from processed, prepackaged foods and restaurant food. The American Heart Association also identifies the “Salty Six”—bread and rolls, pizza, soup, sandwiches, cold cuts, and cured meats and poultry. Limiting these foods by cooking at home and incorporating more fresh ingredients can drastically reduce sodium intake. Remember, it’s impossible to completely eliminate sodium, but the goal is to make healthier, more mindful choices to reduce your overall intake.

Here are some tips for reducing salt in the diet without sacrificing flavor.

• Always read labels and try to stay within the USDA 2,300mg per day guideline

• Prepare your own foods and avoid purchasing convenience foods such as canned soups, frozen dinners, instant cereals, and gravy sauce mixes.

• Purchase fresh items – fresh fruits, vegetables, whole grains, meat, and seafood products.

• Check the packaging on meat and seafood to see if salt water or saline has been added.

• Choose condiments wisely. Many condiments are packed with sodium. Read labels and always look for the reduced- or low-sodium versions.

• Buy unsalted snack items.

• Drain and rinse canned vegetables and beans.

• Always use low-sodium versions to cook with, such as low-sodium chicken stock.

• If you go out to eat, specify how you want your food prepared. For example, ask for sauce or dressing on the side. And look for keywords such as pickled, brined, cured, smoked, soy sauce, or teriyaki sauce—these words mean the food will be higher in sodium content.

Pictured here: Ivory saltcellar made in Benin (now part of Nigeria) for the Portuguese ca 1525-1600 in the collection of the Metropolitan Museum of Art. Photo in the public domain per CC 1.0 Universal license.

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