The bottom line? Avoid products containing more than 200 mg of sodium per serving.

Lose the Salt Shaker

But it's not enough to just be aware of the amount of salt contained in the processed or packaged foods you buy to keep your salt intake under control, you have to also refrain from adding salt to home-cooked meals and even remove the salt shaker from the dinner table.

To wean yourself off your taste for salt, the Mayo Clinic recommends decreasing your use of salt gradually to give your taste buds a chance to adjust. Start by using no more than one-quarter teaspoon of added salt daily and gradually reduce to no salt add-ons.

Adding herbs, spices and other flavorings to your meals in place of salt will help keep you heart-healthy without sacrificing the taste of foods. Some spices and herbs to try include:
  • Oregano, great added to sliced tomatoes and to pasta and pizza dishes
  • Dried red peppers can add some fiery flavor to foods, including fish
  • Rosemary can be added to marinades for meats and tomato sauces
  • Thyme can be used in salad dressings and creamy dips and sprinkled on cooked vegetables and fish for added flavor
Sources:
americanheart.org/presenter.jhtml?identifier=4708