According to the Centers for Disease Control (CDC) and Prevention, “Most Americans consume more than double the amount of their daily recommended level of sodium.”

A study by the CDC showed more than two out of three adults are in population groups that should consume no more than 1,500 milligrams per day of sodium. The study showed that the average person’s intake of sodium was 3,436 milligrams per day.

While sodium (salt) helps the body regulate fluid balance, an excess intake of sodium can cause the body to retain too much fluid. A diet high in sodium can also increase the risk for high blood pressure, heart disease and stroke. It is important for people to adopt a low sodium diet to help reduce these health risks.

Table salt is the major source of sodium in our diet. It is normally used in cooking, processed foods and at the table. The goal of a low sodium diet is to reduce the intake of high salt foods and limit the amount of salt used at the table.

We can reduce our salt intake by not adding salt to food during preparation or at the table. Use herbs and spices to season and enhance the natural flavor of food. Miss Dash is a good alternative to salt.

Avoid commercially processed foods such as crackers, croutons, frozen meals, canned soups, instant rice and pasta mixes. It is also important to avoid foods that are smoked, cured or soaked in a brine. By focusing on fresh foods you can eat great tasting foods without all the added salt.

Take care when eating out. Most restaurant foods tend to be high in salt. Choose menu items that are baked, broiled, or made without sauces or gravies, as they are lower in sodium. When dining out also avoid foods that are prepared with MSG.

Water softeners may add a significant amount of sodium to water. It is recommended to drink hard water. If you drink bottled water, check the label to be sure it contains no sodium.

It is important that we learn to read food labels to look for sodium content. Foods that have 140 milligrams or less are considered a low sodium food. When reading labels know that if the label clams to be “sodium free” it has less than 5 milligrams and if the label says “light in sodium” it means the food has 50 percent less than the original product. Remember to always read the food label and double check the sodium amount in the foods you buy.

It may be a taste adjustment to follow a low salt diet, but soon you will be enjoying the natural flavor of foods and reducing your risk for heart disease.

Melissa Black is a registered dietitian who lives in Erda and currently works for Intermountain Healthcare. She received her bachelor’s degree in nutrition and food science from Utah State University.