Excessive salt intake is a leading cause of high blood pressure, which is a major risk factor for heart disease and stroke.

The American Heart Association recommends limiting daily sodium consumption to less than 2,300 milligrams, and ideally, no more than 1,500 milligrams for most adults. However, the average American consumes around 3,400 milligrams of sodium per day, well above the recommended limit. Reducing your salt intake can significantly improve heart health and help prevent these cardiovascular diseases.

Here are some simple ways to cut salt from your diet and protect your heart.

1. Read Labels Carefully

One of the easiest ways to reduce sodium intake is by paying close attention to food labels. Processed and packaged foods are often loaded with salt, so it’s essential to read the nutritional information.

Look for foods labeled as low sodium, reduced sodium, or no added salt. Also, be aware that sodium can be listed under various names like monosodium glutamate (MSG), sodium bicarbonate, sodium nitrate, and sodium benzoate.

2. Cook from Scratch

The best way to control your sodium intake is by preparing meals at home using fresh ingredients. When you cook from scratch, you have control over the amount of salt you add to your dishes.

By relying less on pre-packaged meals and more on freshly cooked food, you can significantly reduce your salt consumption and improve your heart health.

3. Use Herbs and Spices

Instead of relying on salt to enhance the flavor of your meals, experiment with different herbs and spices.

Parsley, oregano, basil, rosemary, and thyme are just a few examples of herbs that can add taste to your dishes without the need for excessive salt. Spices like garlic powder, paprika, turmeric, and cumin can also help elevate the flavors of your meals. Get creative and explore these natural alternatives to reduce your reliance on salt.

4. Be Mindful of Condiments

Condiments like ketchup, soy sauce, salad dressings, and barbecue sauce are often packed with sodium. While it may be challenging to completely eliminate these from your diet, you can try to choose low-sodium alternatives or use them sparingly.

Consider making your own healthier versions of these condiments at home, using natural ingredients and controlling the amount of salt added.

5. Rinse Canned Foods

Many canned foods, such as beans and vegetables, contain high amounts of sodium as a preservative. To reduce the salt content, simply drain and rinse them thoroughly before use.

Rinsing canned foods can help remove a significant portion of the sodium content, making them a healthier option for your heart.

6. Limit Processed Meats

Processed meats are often loaded with sodium to improve taste and extend shelf life. Foods like bacon, ham, sausages, and deli meats are commonly high in sodium.

Consider reducing your consumption of these processed meats and opt for fresh lean meats, poultry, or seafood as healthier alternatives. When buying packaged meats, choose the low-sodium options or look for products labeled as uncured or without added nitrites.

7. Cut Back on Salty Snacks

Snacks such as chips, pretzels, and salted nuts are not only high in calories but also in sodium. These crunchy delights can be addictive, but they can also wreak havoc on your heart health.

Instead of reaching for these salty snacks, choose healthier alternatives like unsalted nuts, air-popped popcorn, or fresh fruits and vegetables.

8. Be Wary of Eating Out

Eating out at restaurants and fast-food joints can often lead to consuming excessive amounts of salt. Chefs and cooks at these establishments tend to add more salt to enhance the flavor of their dishes.

Try to limit eating out or choose restaurants that offer healthier, low-sodium options. You can also request the chef to prepare your food with less salt or ask for sauces and dressings on the side to control your sodium intake.

9. Stay Hydrated

Drinking plenty of water can help flush out the excess sodium from your body. Staying hydrated is important for maintaining overall health and can aid in reducing the impact of high sodium levels.

Make sure to drink an adequate amount of water daily to support your heart health and keep your sodium levels in check.

10. Gradually Reduce Salt

Cutting back on salt all at once may be challenging, especially if you are accustomed to a high-sodium diet. Instead of making drastic changes, try gradually reducing the amount of salt you use in cooking and at the table.

Over time, your taste buds will adjust, and you will find that you don’t need as much salt to enjoy your meals. Small, consistent steps will lead to significant improvements in your heart health.