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Published on July 16, 2019

ways to cut back on high sodium foods

How to cut back on high sodium foods

Salt is flavorful and also hard to put down sometimes at dinner. Here are some healthy alternatives that'll reduce your salt intake.

Choose more often Choose less often
Grilled or baked chicken, turkey and steak Meats such as cold cuts, hot dogs, and bacon
Homemade or low sodium soups Canned or instant soups
Low salt nuts and pretzels, baked chips Salted chips chips, nuts, pretzels and other snack food
Fresh, frozen or rinse canned vegetables Canned vegetables
Spices and herbs like cilantro, basil, parsley, chili powder, garlic and onion powder Soy sauce, fish sauce, ketchup, Cajun seasoning, bouillon cubes
Plain rice, noodles and pasta Quick cooking rice and noodles

Fill the salt shaker with this salt free mixture of herbs and spices to
flavor foods:

  • 2 tablespoons black pepper 1 ground bay leaf
  • 1 tablespoon cayenne pepper 1 tablespoon garlic powder
  • 1 tablespoon paprika 1 tablespoon onion powder

Love + Medicine

Every day, Gundersen Health System staff deliver great medicine plus a little something extra—we call it Love + Medicine.

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