Sodium may be essential for regulating the body's fluids, but most of us get much more of the mineral than we need. In fact, the average American consumes two to three times the amount of sodium a day that is considered healthy. (The Institute of Medicine suggests a daily ceiling of no more than 2,300 milligrams.) Occasionally exceeding that limit may not be harmful for everyone, but studies have shown that high sodium intake can raise blood pressure in susceptible people or exacerbate certain conditions like asthma.

Still, reducing sodium intake is a lot tougher than simply banning the salt shaker at the table. About three-fourths of sodium intake is estimated to come from processed or restaurant food. In June 2006 the American Medical Association asked the Food and Drug Administration to pull salt from the list of foods generally recognized as safe and develop measures to reduce sodium in processed foods, fast foods, and restaurant meals by at least half over the next decade. The FDA has said it will consider holding a public meeting regarding concerns about salt.

If your doctor has recommended that you cut the sodium in your diet, try these steps:

1. Always read food labels. Your tongue isn't necessarily an accurate guide to sodium content: salty-tasting snacks sometimes contain less sodium per serving than many foods that don't taste salty.
2. Limit cured foods, such as bacon and ham, foods packed in brine, such as pickles and sauerkraut, various condiments, such as mustard and ketchup, and Worcestershire, soy, or teriyaki sauces. When dining out, choose foods without sauces, or ask for sauce or dressing on the side.
3. Look for products labeled "sodium free" (less than 5 mg of sodium per serving); "very low sodium" (35 mg or less per serving); or "low sodium" (140 mg or less per serving).
4. Eat more whole, unprocessed foods, and fresh fruits and vegetables. They have much less salt than frozen, canned, processed, or prepared items.
5. If you do plan to eat canned soups, opt for lower-sodium chicken broth or other reduced-sodium fare.
6. Flavor foods with low-sodium seasonings like onion powder or sodium-free seasoning blends, and use herbs and spices, wine, lemon, or vinegar instead of salt when cooking.