Whether your goal is to lower your sodium intake for the health of your heart, or to avoid fluid retention, simple steps can help you bypass sodium overload without missing too much flavor. The U.S. Dietary Guidelines for daily sodium intake are 2,300 mg for adults under 50; 1,500 mg for adults between 50 and 70; and 1,200 for those over the age of 70. Americans typically consume from three to five times these amounts daily.

Shun the table salt (which has 2,300 mg of sodium in one teaspoon) and try the following steps to help keep your levels within range:

1. Use sea salt or kosher salt for cooking. Sea salt has more minerals and adheres better to food than table salt (its robust flavor means you can use less) and kosher salt has 25 percent less sodium than table salt.
2. Avoid visibly salted foods, especially snack foods.
3. Rinse canned foods packed in salt water such as beans, vegetables and tuna, all of which can have high amounts of sodium.
4. Limit foods that are cured, brined or marinated, as all can add a hefty dose of sodium.
5. Use alternatives. Herbs, sodium-free spices, vinegars, lemon and lime juice, and toasted sesame seeds all add flavor without the high sodium count.

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