Cutting Back on Sodium

Nutrition & Wellness • Medically reviewed October 2022by the Cedarcrest Health clinical content committee

Most people in the United States eat more sodium than recommended, often without realizing it. Sodium is naturally found in some foods, but the majority in the average diet comes from packaged and restaurant foods rather than the salt shaker at home.

Why Sodium Matters

Eating too much sodium over time can contribute to high blood pressure, which raises the risk of heart disease and stroke. Cutting back gradually allows your taste buds to adjust, so meals do not feel bland during the transition.

Where Sodium Hides

Bread, canned soups, deli meat, frozen dinners, and condiments are common sources of hidden sodium. Reading nutrition labels and comparing similar products can reveal large differences between brands that taste about the same.

• Compare sodium content on labels and choose lower-sodium versions when available.
• Rinse canned beans and vegetables to remove some added sodium.
• Season food with herbs, spices, citrus, or vinegar instead of salt.
• Limit processed and fast foods, which tend to be high in sodium.
• Cook more meals at home so you control what goes into them.

Reducing sodium does not mean giving up flavor. Many people find that after a few weeks of eating less sodium, previously normal meals start to taste too salty, a sign that their taste preferences have adjusted.

If you have high blood pressure or another condition affected by sodium, talk with your Cedarcrest Health primary care provider about a target range that is right for you. Call (814) 555-2650 to schedule a nutrition-focused visit.

Page last reviewed: 05/09/2026