Prepare low-sodium meals by purchasing low-sodium and fresh foods, planning meals ahead of time and replacing salt with herbs, spices and other alternative seasonings with less sodium. Low-sodium foods should contain 140 mg of sodium or less per serving. Use a sodium tracker to add up the amount of sodium ingested daily. Low-sodium diets restrict consumption to less than 1500 mg of sodium per day.
Since most fast food meals contain high amounts of sodium, preparing meals at home helps in sodium reduction. Prepared foods and processed foods at the deli and grocery store are also more likely to contain high sodium. When shopping, avoid ingredients that contain high amounts of sodium, such as monosodium glutamate, sodium benzoate and sodium nitrite. Use a limited amount of baking soda in food preparation. A teaspoon of baking soda contains 1,000 mg of sodium.
Some natural foods, such as cheese, olives and seafood, can contain higher amounts of sodium. Foods labeled as "light" products contain at least 50 percent less sodium than comparable products per serving. When marked salt- or sodium-free, foods contain 5 mg of sodium or less per serving. Maintaining a diet low in sodium is often helpful in lowering or managing healthy blood pressure.