Eating a lot of salt and sodium can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. Reducing the salt content in your food is a big part of a heart-healthy diet. The American Heart Association recommends no more than approximately a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless – even delicious – ways to reduce your sodium intake. These may include buying low sodium versions of your favorite foods, avoiding processed foods which are typically high in salt, and exploring other seasonings to give your foods extra flavor. Here are some tips to help you start reducing your sodium intake today!

1. Buy fresh or frozen plain (“with no salt added”) vegetables.

2. Use fresh poultry, fish, and lean meat, rather than canned or processed types.

3. Use herbs, spices, and salt-free seasoning blends in cooking and at the table.

4. Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.

5. Choose “convenience” foods that are lower in sodium. Avoid frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.

6. Rinse canned foods, such as tuna and legumes, to remove some of the excess sodium.

7. Read the labels when shopping. When available, buy low- or reduced-sodium, or no-salt-added versions of foods.

8. If you think your meals are high in sodium, balance them by adding high-potassium foods, such as fresh fruits and vegetables.

9. Ask about salt added to food, especially at restaurants. Most restaurant chefs will omit salt when requested.

10. If you need to salt while cooking, add the salt at the end; you will need to add much less. The longer the food cooks, the more the salty flavor is muted and at the end, the final taste is on the top layer.