A staggering study out of the University of California revealed that if Americans dramatically cut their sodium intake to 1,500 mg per day, up to 1.2 million deaths could be prevented over the next 10 years, deaths largely caused by heart disease or stroke. Despite the American Heart Association’s recommendation that healthy people get 1,500 milligrams of sodium per day, with an upper limit of 2,300 mg (about 1 teaspoon), the average American eats close to 3,600 mg, largely through processed food. Reducing salt intake is important for everyone, not just the small subset of people who are salt sensitive.

Here’s how to do it:

1. Relinquish Processed Foods
Yes, we all rely on processed foods at times. But considering that one slice of wheat bread can have up to 200 mg of sodium, imagine what’s lurking in a prepared meal or side dish. Read labels and opt for lower sodium dishes whenever possible.

2. Become Condiment Savvy
Always embellish your sandwiches and salads yourself so can control the amount of salt and the amount of condiments you use. Vinegar is virtually salt-free (2 mg per 2 teaspoons) while mustard, relish, mayonnaise and ketchup can have up to 100 mg per teaspoon.

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Tell us your story. Why did you embrace a no-salt diet?

Shortly after my twenty-first birthday, I went from wrestling for the perfect dorm room to fighting for my life. The autoimmune disease, Lupus, was aggressively attacking my kidneys and brain. After three months of chemotherapy, dialysis, and amazing medical care, I survived; my kidneys, however did not.

From the beginning, though, I was determined to do whatever I could, on top of medicine, to give myself the best chance of staying strong. That meant taking on a strict, no-salt, low-sodium diet. But as a very stubborn twenty-something, I was equally resolute to taste and experience everything life had to offer me. That meant rewriting the low-sodium rules.

Today, I live on medication and diet alone, having been off of dialysis and the kidney transplant for over seven years. I cook with love and respect and joy. I eat more adventurously than I did before restrictions.

How do you go about altering your favorite recipes?

I love the task of “salt-freeing” super salty recipes. Like an Iron Chef challenge, I feel like I get total creative license in order to successfully use the secret ingredient (or, in this case, not use it). Which means that I start with a traditional dish, and using imaginative and playful swaps, then I end up with something familiar but new and fun.

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There's lots of sodium to be found at the deli counter.

Nine out of 10 American adults eat too much sodium. Chances are you’re probably in that 90%. The CDC recently released a report pinpointing the top sodium culprits so you can keep a mindful eye on them.

The Issue
A February 2012 report released by the CDC, found 10 foods that are responsible for more than 40% of the sodium in our diets. Too much sodium has been linked to high blood pressure, which may put you at higher risk for heart disease and stroke.  The report estimates the average adult eats about 3,300 milligrams of sodium each day—that’s almost 1½ times the recommended daily amount. The report found that 65% of sodium comes from food sold at the market while 25% comes from meals eaten in restaurants.

Find out more about the risks of high blood pressure.

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Are you paying attention to your sodium intake?

Nine out of 10 Americans eat too much salt. It’s estimated that 77 percent of our salt comes from processed and restaurant foods. If your goal is to eat less salt, here are 10 simple ways to do it.

#1: Use fresh or frozen vegetables instead of canned
One-half cup of canned vegetables has about 15 percent of your daily sodium requirements. This is no surprise since sodium is used to preserve canned food. Instead, choose fresh or frozen vegetables whenever possible. If you’re stuck on the convenience of canned veggies, low sodium varieties are also available.

#2: Make your own potato chips
Chips are brimming with salt, but luckily you can make your own in a snap! My kids and chip-addicted husband loved Ellie’s Cracked Pepper Potato Chips. You can always adjust the spices to your liking.

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With all the salt talk going on, we sometimes forget that the type of salt we use matters. In 1924 the government fortified salt with the mineral iodine for our health and well-being. Today, iodized salt  is being examined by the Japanese to possibly help protect against thyroid cancer as a result of recent radiation exposure. Here’s what you need to know about iodized salt.

Frequently-asked questions: Iodized salt

Most folks know that Americans are eating too much salt. But did you know that food companies around the globe are launching initiatives to reduce the amount of salt put in their products? The good news: our food can use a salt reduction. The bad news: It’s not just as simple as using less salt. Get the facts and weigh in.

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Heavily-salted foods are on the chopping block all over the country. Some of the world’s largest food companies are slashing the salt content of their foods, and a new study says salt reduction can help your health.   But is all salt bad?

Get the skinny on salt »

The average person should only eat 1,500 to 2,300 milligrams of sodium a day – that’s about one teaspoon max. Instead, most folks are overdoing it – no thanks to packaged foods that include loads of sodium for enhancing flavor and preserving.

But salt doesn’t need to be an enemy. When you cook at home, a dash from your own shaker can really boost a dish, and if you’re mindful, you don’t have to go entirely without. That plain table salt isn’t your only option either – all the varieties come with different flavors, textures and unique nutritional values.

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