Smart Swaps for Salty Foods: How to Eat Less Sodium

Find these smart swaps in your local grocery and enjoy big sodium savings.

Grated Cheese

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Grated Cheese

Subbing healthier options for salty favorites cuts back on sodium and can help your heart and blood vessels. Values are based on USDA and manufacturer websites.

  • Say “no” to croissants and “yes” to thin-sliced wheat bread.
    Sodium Savings: 324 mg per piece
  • Stock up on frozen veggies, not canned ones.
    Sodium Savings: 342 mg per cup green beans
Skip chicken labeled “enhanced with chicken broth” and purchase hens with no added salt and water.
    Sodium Savings: 180 mg per 4-ounce serving
  • Grate Swiss cheese over salads and pizza in favor 
of Parmesan.
    Sodium Savings: 377 mg per ounce
  • Buy reduced-sodium deli meats.
    Sodium Savings: 300 mg per 4-ounce serving of oven-roasted turkey
  • Check labels on breakfast cereal, soda, 
and ice cream for hidden sodium. (Versions of the same product can vary.)
    Sodium Savings: 214 mg per cup of Mini-Wheats versus Wheaties

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