Most people consume far more sodium than recommended, raising their risk of high blood pressure, heart disease, and stroke. Health guidelines suggest adults aim for less than 2,300 milligrams of sodium a day, yet typical intake is much higher, largely from processed and packaged foods.
Nutrition experts advise shifting the focus from salt to flavor by cooking with herbs, spices, garlic powder, paprika, chili, vinegar, and citrus juices instead of reaching for the shaker. Reading nutrition labels, choosing fresh meats, fruits, vegetables, and whole grains, and limiting canned soups, cured meats, salty snacks, and high-sodium sauces can all meaningfully cut daily intake. Rinsing canned fish and using reduced-sodium cheeses and broths are simple swaps that help, too.
For more detailed guidance, see the original article on Verywell Health.