Even if you never touch the salt shaker, sodium can sneak into your diet in surprising ways.
Actually, more than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods, not the salt shaker. That’s why the most important step toward cutting back on sodium is starting to cook more at home. Preparing your own food gives you full control over what goes into it, and allows you to use less salt while keeping meals satisfying and delicious.
This three-day plan is filled with some of my favorite recipes that highlight how easy — and flavorful — lower-sodium eating can be.
Each day delivers under 1,500 milligrams of sodium — the recommended daily max for adults is less than 2,300 milligrams — and packs in plenty of potassium, fiber and antioxidants.
Day 1
Breakfast
Banana Blueberry Oatmeal Bake with a side of Greek yogurt
Lunch
Lentil Vegetable Soup with a side salad (extra virgin olive oil and vinegar or fresh lemon) and low-sodium crackers or pita
Snack
Dinner
Day 2
Breakfast
Lunch
Mediterranean Quinoa Salad with grilled chicken or salmon
Snack
Pumpkin Banana Pudding with unsalted almonds
Dinner
Sheet Pan Rosemary Chicken and Vegetables with the option to add one smart starch (half-cup cooked brown rice, quinoa or whole grain pasta, or a fist-size portion of white or sweet potato)
Day 3
Breakfast
Cabbage and Eggs Skillet (Quick & Easy) with an orange or grapefruit
Lunch
Creamy Tuna Salad with Grapes with vegetables and low-salt crackers
Snack
Single-Serve Jumbo Oatmeal Cookie
Dinner
Eating Less Salt
The U.S. dietary guidelines recommend adults eat less than 2,300 milligrams of salt a day, about a teaspoon. Consuming more than that amount consistently can damage blood vessels and increase blood pressure and risk of heart disease.
Most salt in the American diet is found in foods like deli meats, canned soups and stews, frozen meals, salty snacks (like chips), condiments and bread.
To reduce your salt intake, try cooking more at home and prioritizing whole, plant foods, and use other healthy seasonings over salt so you don’t lose out on flavor.