The widespread, liberal use of salt in the foods people eat is one of the difficulties in keeping sodium intake low in a typical diet. Most of the sodium (75 percent) in the average American’s diet comes from the manufacturing of processed foods. Since the body only requires about 500 milligrams per day, naturally occurring sodium in fruits and vegetables may be enough to sustain good body function. However, sodium in the diet quickly adds up when salt is added in the following ways:

• Cooking
• As a table seasoning (salt shaker)
• In restaurant foods
• In processed, prepackaged or prepared foods purchased in the grocery store (e.g., soups, chips, cheese and ice cream)
• As a natural preservative for meats and vegetables
• Over-the-counter medications

The Food and Drug Administration (FDA) has established guidelines for labeling sodium content in foods. For foods to use a specific claim, manufacturers must adhere to the following guidelines:

• “Sodium-free” or “salt-free” foods contain less than 5 milligrams sodium per serving.
  
  
• “Very low-sodium” foods contain less than 35 milligrams sodium per serving.
  
  
• “Low-sodium” foods contain 140 milligrams or less sodium per serving.
  
  
• “Reduced-sodium” foods usually have a sodium level that has been reduced by 25 percent.  Some reduced-sodium products such as soy sauce or canned soups can still contain significant amounts of sodium.
  
  
• “Unsalted” or “no salt added” can be used on foods that have been made without the normal amount of salt typically used in preparation. The item still may contain sodium that is naturally found in the food.

In addition, foods that claim to be “healthy” must not exceed 360 mg of sodium per reference amount and “meat type” products must not exceed 480 mg sodium per reference amount.

There are a number of strategies that can be used to reduce salt intake in the diet, including:

• Avoid prepared foods (e.g. frozen entrees, pizzas) as much as possible. If these foods are part of the diet, choose the brand that has the lowest sodium content and limit these items in the diet.
  
  
• Read food labels and become aware of which foods have the highest sodium content. Also, look for reduced sodium options among selected foods (e.g. canned soups, vegetables).
  
  
• Do not add additional salt to prepared foods. It may help to remove the salt shaker from the table.
  
  
• Choose meats with less naturally occurring salt, such as turkey or chicken. Also, do not use sauces with high salt content with meat (e.g. soy sauce, marinades).
  
  
• Use seasonings and spices other than salt (e.g., choose garlic powder over garlic salt). Learn to use herbs and spices to season foods instead of salt.
  
  
• Replace canned, frozen and other processed foods with fresh fruits and vegetables.
  
  
• Limit consumption of salty snacks like pretzels, peanuts and potato chips.
  
  
• Request that restaurants cook with little or no salt or monosodium glutamate (MSG), which is often used in commercial Chinese cooking.
  
  
• Use margarine or unsalted butter rather than regular butter.
  
  
• Select low-fat, low-sodium cheese and yogurt.

Eat bananas and other potassium-rich foods. Studies have shown that foods rich in potassium can reduce the effect of salt on blood pressure. Potassium may also reduce the risk of kidney stones.