Centegra Healthy Living Institute
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Kick up the flavor without added salt

According to the American Heart Association (AHA), cardiovascular disease is the leading cause of death and high blood pressure is one of the major contributing factors. Eating too much salt may be one of the primary culprits to blame for high blood pressure. The AHA recommends that people should limit their salt intake to 1,500 milligrams per day.

So, what can you do about limiting your salt intake?

  • Choose at least five servings per day of fresh fruits and vegetables.
  • Compare products using the nutrition acts label. If a food is more than 300 milligrams per serving, it may not fit well into your meal plan and your daily goal.
  • Limit canned goods (unless reduced sodium or no added salt) and other processed foods like boxed flavored rice and pasta dishes, frozen meals, chips, crackers, lunch meats and cured meats like sausage and bacon, and mixes like cornbread and biscuits.
  • Avoid using the saltshaker. Instead, opt for herbs and spices without the added salt. Basil, chives, garlic, dill, onions, oregano, marjoram, rosemary, cloves, hot pepper, ginger, lemon juice and cinnamon are just a few options to enhance flavor.
  • Cook more meals at home. Restaurant and fast food choices are loaded with salt. One single patty cheeseburger from McDonald’s provides 45 percent of your daily salt goal.
  • When you do eat out, request menu options that are lower in salt and ask that your dish is prepared without added salt.

Kaleigh Cunningham

Outpatient Registered Dietitian
Centegra Health System


American Heart Association

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