• Check labels. Much of the salt we consume each day comes from prepared and packaged foods. Read the labels of all prepared foods and look for low-salt versions.
• Break the habit. If you habitually salt your food, stop before you shake. Many times, we salt our food without thinking, or before we have tasted a bite.
• Never add salt during cooking. It takes about 10 times as much salt in cooking to achieve the flavor you’ll get when you add salt at the table. Let your family season to taste on their own plates.
• Build barriers. Put the tip of a toothpick into two holes in your saltshaker and break them off. When you use your shaker, you will get less salt. Each day close off two more holes. When you close off all the holes, consider throwing out the shaker.

• In the produce aisle: Foods pickled or preserved in brine, such as olives, sauerkraut, pickles, pickled herring and pickled eggs; pre-seasoned frozen vegetables; most packaged and canned veggies.
• In the kitchen: Seasonings that contain salt (you might be surprised), such as coating sprays, garlic preps and baking mixes as well as meat seasonings and celery salt; buttermilk.
• For dinner: Most packaged and canned soups, stews, vegetable and pasta dinners; prepared meat products such as hot dogs, sausage, salami, dried beef, smoked meats, pre-cooked chicken breasts and rolls, cold cuts and canned meat; breaded or battered foods, both fresh and frozen
• On the side: Condiments such as relish, ketchup, soy sauce and Worcestershire sauce are very salty. Find low-salt versions or replace them with flavorful herbs and veggies. Packaged/bottled sauces such as clam sauce, red spaghetti sauce and curry sauce also are often salty. Soup starters and bouillon have a lot of salt.
• During the day: Salted snack foods such as potato chips, corn chips, pretzels, crackers and salted nuts; some instant breakfast drinks.

• Be vigilant. Read the labels of all prepared foods, which are the source of most of the sodium in your diet. Many foods now have low-sodium versions. Don’t be misled by “light” or “reduced sodium” labels. “Light” soy sauce has more than 500 mg of sodium per tablespoon.
• Do your math. Check the serving size on processed foods when adding up your sodium intake.
• Don’t forget your meds. Ask your physician or pharmacist about the sodium content of your prescriptions. Most medicines contain less than 5 mg of sodium per dose, but some contain up to 120 mg per dose.

• In the medicine cabinet: Mouthwashes and toothpastes; some chewable antacid tablets; aspirin (50 mg/tablet); some prescription drugs (ask your pharmacist); laxatives.
• In the spice rack: Celery and parsley flakes.
• In the fridge: Sauerkraut, cheese, milk, cold cuts, hot dogs and sausgage.
• In the pantry: Salted crackers or chips, canned tomato juice, canned vegetables with added salt, olives.
• At your workout: Electrolyte beverages or supplements.

Some PH doctors advise patients to follow American Heart Association guidelines for salt and sodium intake. The AHA recommends healthy adults consume no more than 2,400 milligrams per day, or the equivalent of about 1 1/4 teaspoons of salt. If you have heart failure, the guidelines advise reducing your sodium to 2,000 mg. Lists of the various foods’ sodium content and other guidelines are available on the AHA website.

• 1/4 teaspoon salt = 500 mg sodium
• 1/2 teaspoon salt = 1,000 mg sodium
• 3/4 teaspoon salt = 1,500 mg sodium
• 1 teaspoon salt = 2,000 mg sodium
• 1 tsp baking soda = 1,000 mg sodium

Prepared food manufacturers must adhere to FDA guidelines related to nutrition claims on labels. The amounts below are for one serving, so you must read the label to determine the serving size.

• “Sodium-free” means less than 5 milligrams of sodium per serving.
• “Very low sodium” means 35 milligrams or less per serving.
• “Low sodium” means 140 milligrams or less per serving.
• “Unsalted,” “no salt added” or “without added salt” mean exactly what they say: no salt is added to the food. These foods are not necessarily low in sodium, because some sodium may naturally be present in the ingredients.
• “Healthy” means less than 360 mg sodium per serving, or no more than 480 mg per meal for meal-type products.

• Rather than salting your food, use fresh or frozen lemon juice to “brighten” the taste, pepping up everything from vegetables to chicken and fish.
• Peppers: Bell peppers, hot peppers and freshly grated peppercorn.
• Garlic: Fresh chopped garlic, dried garlic flakes, bottled garlic puree.
• Fresh herbs are far superior to store-bought varieties and can grow in windowsill gardens.
• Potassium-containing salts (not potassium chloride, which is dangerous): available in most supermarkets, these salts have the benefit of acting as a potassium supplement, which may help you if your blood potassium levels are low. Some patients can’t take extra potassium or are on low-potassium diets, so seek your doctor’s advice before using potassium-containing salts.