Why is it so difficult to cut salt from our diets? Salt is an acquired taste. The majority of processed foods that are readily available and convenient are high in sodium. We buy them, manufacturers offer more, and the cycle continues. You can break the cycle by gradually lowering the amount of salt you eat. Look at the chart below and think about the sodium content the next time you reach for these common foods. Adults who want to watch their blood pressure should limit sodium to no more than 2,300 milligrams a day.

A diet low in sodium and high in fruits and vegetables can lead to a significant drop in blood pressure.

Serving - Sodium, Milligrams


GRAIN

Pasta - 1/2 cup, less than 5

Ready-to-eat cereal - 1 oz, 100 - 360

VEGETABLES

Fresh (cooked without salt) - 1/2 cup, less than 50

Canned (with sauce) - 1/2 cup, 150 - 900

NUTS

Peanuts, cashews, almonds (raw) - 1 cup, less than 5

Salted nuts - 1 cup, 600 - 900

FRUITS

Fresh, frozen or canned - 1/2 cup, less than 10

FISH

Fresh fish - 3 oz, less than 90

Shrimp, canned - 3 oz, 2,000

MEAT

Fresh meat - 3 oz, less than 90

Hot dog - 1, 700

POULTRY

Fresh poultry - 3 oz, less than 90

Frozen turkey dinner - 1, 1,000 - 2,000

DAIRY PRODUCTS

Egg - 1, 60

Cheese spread - 2 oz, 700 - 900

CONDIMENTS

Oil and vinegar - 1 Tbsp, less than 5

Soy sauce 1 Tbsp, 1,000

SNACK FOODS

Popcorn, air-popped, 1 oz, 1

Pizza - 1 slice, 500 - 1,000