Here's How You Can Reduce Your Sodium Intake

Sodium is one of the most important nutrients. However, sodium can also damage our health when consumed in excess. Experts said that excessive consumption of it can cause high blood pressure, increased risk of heart disease, and stroke. One study also suggested that high sodium intake may lead to a higher death rate.

Here are the 4 effective tips to reduce your sodium intake:

1. Make requests when dining out

Some restaurant meals have excessive sodium in your diet, so making a request when ordering can go a long way.

"Most chefs will easily comply with skipping that step of salting food before it is served," said Stephanie Ferrari, a Massachusetts-based registered dietitian. "Also, don’t be shy about asking your server which menu items have no added salt."

2. Try to use alternatives to add flavor

There are various herbs and spices that can serve as natural salt alternatives. Moreover, citrus can also add some flavor to your meal.

3. Prepare your own foods

High levels of sodium are often found in takeouts, packaged foods, and processed snacks. Some of these foods include popcorn, instant foods, potato chips, bread, pizza, and canned soups.

Preparing your own food may help you limit your salt intake. Try to reduce the portion size of foods that may contain salt, and also try to consider getting rid of the salt shaker from the dinner table.

4. Check the nutrition facts labels

The recommended daily value for sodium is less than 2,300 milligrams (mg) a day. According to the Food and Drug Administration (FDA), following the reference amounts provided by the daily values helps you stay under your salt limits. The FDA also suggests taking note of the serving size listed on the labels.