How do I cut back on sodium?

Almost all Americans can benefit from eating less sodium. Here are ways you can cut back:

• Eat more fresh foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than are lunchmeat, bacon, hot dogs, sausage and ham. Buy fresh or frozen poultry or meat that hasn't been injected with a sodium-containing solution. Look on the label or ask your butcher.
• Choose low-sodium products. If you buy processed foods, choose ones that are labeled low sodium. Better yet, buy plain, whole-grain rice and pasta instead of products that have added seasonings.
• Eat at home. Restaurant foods and meals are often high in sodium. One entree may be at or above your daily limit.
• Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, soups, stews and other main dishes that you cook. Look for cookbooks that focus on lowering risks of high blood pressure and heart disease.
• Replace salt with herbs, spices and other flavorings. Use fresh or dried herbs, spices, and zest and juice from citrus fruit to jazz up your meals.
• Go easy on the condiments. Soy sauce, salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.