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The average person is supposed to consume no more than 2300mg of salt/sodium per day (or 1 tsp.). For those with high blood pressure, it’s about 1500mg. Most of us are consuming two-to-three times this amount each day. You’ll be hard-pressed to find a packaged or processed food, or a restaurant menu item that is low in salt. Food manufacturers are making an effort to include more reduced-sodium items, but even those still have astonishing quanities.

Avoid the risk of stroke and heart disease by following these simple tips for reducing salt in a low-sodium diet:

1. Eat Fresh Foods. Cook your own meals, use fresh produce, use fresh meats and seafood, and rinse canned foods before serving.
2. Read Labels. Carefully read labels and buy items that indicate no- or low-sodium. Beware of sodium agents like monosodium glutamate (MSG) and baking soda or powder.
3. Skip the Instructions. Replace salt in recipes with any other spice or herb.