Excessive sodium consumption is a growing public health concern. The average LA County resident consumes more than double the recommended daily amount of sodium. Over time, all that excess salt can cause high blood pressure, heart disease and stroke.

One reason that we’re getting far more sodium than we should is that salt is already added into pre-packaged and restaurant-cooked foods before we buy them. That’s why it’s so important to read nutrition labels to check the sodium content of foods before we eat them.

The U.S. Government’s Dietary Guidelines for Americans currently recommends that you should not consume more than 2,300 milligrams of sodium per day, or 1,500 milligrams for older adults, African Americans and people with high blood pressure.

It’s time to be more proactive in monitoring your sodium intake to protect your health. Start by boosting your sodium smarts with our Salt Shocker video series, which reveals common foods and ingredients that you wouldn’t suspect to have excess salt.

Is your cottage cheese high in sodium?

 How much sodium is in your ketchup?

 How much sodium is in canned vegetables?

As you work to keep your sodium on track, the LA County Department of Public Health is working with the National Salt Reduction Initiative to dramatically reduce the amount of sodium in many of the packaged food brands and products we eat and the restaurants where we dine.

Tips to Reduce Your Sodium Consumption:

  • Eat more fresh foods and fewer processed foods.
  • Choose low-sodium and no-salt added varieties of products.
  • Remove salt from recipes whenever possible.
  • Limit use of sodium-heavy condiments.
  • Use herbs, spices and other flavorings to enhance foods.

Tips for Reducing Sodium in Your Diet:

For meat, poultry, and fish, try these flavorings, spices, and herbs to add flavor instead of salt.

  • Beef – Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
  • Lamb – Curry powder, garlic, rosemary, mint
  • Pork – Garlic, onion, sage, pepper, oregano
  • Veal – Bay leaf, curry powder, ginger, marjoram, oregano
  • Chicken – Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme
  • Fish – Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

For vegetables, try these flavorings, spices, and herbs to add flavor instead of salt.

  • Carrots – Cinnamon, cloves, marjoram, nutmeg, rosemary, sage
  • Corn – Cumin, curry powder, onion, paprika, parsley
  • Green Beans – Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme
  • Greens – Onion, Pepper
  • Peas – Ginger, marjoram, onion, parsley, sage
  • Potatoes – Dill, garlic, onion, paprika, parsley, sage
  • Summer Squash – Cloves, curry powder, marjoram, nutmeg, rosemary, sage
  • Winter Squash – Cinnamon, ginger, nutmeg, onion
  • Tomatoes – Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper


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