The result of our high sodium consumption are shockingly high rates in our country of hypertension (nearly 90% of Americans develop this silent killer), as well as strokes, heart attacks, renal failure, senility, erectile dysfunction, stomach cancer, kidney stones, and osteoporosis (brittle bones).
The good news is that food producers and restaurants are starting to lower the crazy amounts of sodium in their food, but they’ve got a long way to go.  So it’s vital that we as consumers make every effort we can, like reading food labels on the products we buy at the market and, whenever possible, researching nutrition information pdfs that many restaurant chains now post on their website. They’re real eye-openers.

We’ll help you get started. Below are some easy switches that can help shave 1,000+ mg of sodium off your daily diet in no time.

Use the arrows below to discover 9 simple substitutions to reduce sodium intake.

The result of our high sodium consumption are shockingly high rates in our country of hypertension (nearly 90% of Americans develop this silent killer), as well as strokes, heart attacks, renal failure, senility, erectile dysfunction, stomach cancer, kidney stones, and osteoporosis (brittle bones).

The good news is that food producers and restaurants are starting to lower the crazy amounts of sodium in their food, but they’ve got a long way to go.  So it’s vital that we as consumers make every effort we can, like reading food labels on the products we buy at the market and, whenever possible, researching nutrition information pdfs that many restaurant chains now post on their website. They’re real eye-openers.

We’ll help you get started. Below are some easy switches that can help shave 1,000+ mg of sodium off your daily diet in no time.

Instead of…

Corn Flakes
210 mg of sodium (1 cup)

Enjoy…

Oatmeal

2 mg of sodium (1 cup cooked)

Instead of…

Beef Jerky

832 mg of sodium (2 pieces)

Enjoy…

Grapes

3 mg of sodium (1 cup)

Instead of…

Aunt Annie’s Original Soft Pretzel

990 mg of sodium

Enjoy…

Baked Potato

24 mg of sodium

Instead of…

McDonald’s Grilled Chicken Club Sandwich

1250 mg of sodium

Enjoy…

Corn on the Cob

12 mg of sodium (2 ears)

Instead of…

Cottage Cheese

880 mg of sodium (1 cup)

Enjoy…

Nonfat Yogurt with Fresh Strawberries

75 mg of sodium (1 cup yogurt + ½ cup berries)

Instead of…

Newman’s Lite Balsamic Vinaigrette

700 mg of sodium (2 ounces)

Enjoy…

Balsamic Vinegar

16 mg of sodium (2 ounces)

Instead of…

Pepperidge Farm Whole-Wheat Bread

230 mg of sodium (2 slices)

Enjoy…

Ezekiel Low-Sodium Whole-Wheat Bread

0 mg of sodium (2 slices)

Instead of…

Hillshire Farm Turkey Breast

600 mg of sodium (2 ounces)

Enjoy…

Boar’s Head No-Salt-Added, Oven Roasted Turkey Breast

55 mg of sodium (2 ounces)

Instead of…

The Cheescake Factory’s Garlic Noodles With Chicken

2350 mg of sodium

Enjoy…

Pasta With Silver Palate’s Low-Sodium Marinara Sauce

115 mg of sodium

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