There are a few strategies that work well to help you slash the salt in your diet.
Americans get plenty of sodium in their diet.
In fact, the average American consumes about 3,400mg per day.
That is more than double what is recommended by the American Heart Association (AHA).
The AHA recommends that people aim for less than 1,500mg per day.
Diets that rely on processed and convenience foods are usually high in sodium.
This is also true for people who frequently go out to eat.
Too much sodium increases blood volume, which can cause the heart to work harder, thereby increasing your blood pressure.
Sodium can also cause people to retain fluid.
Consistent fluid retention and high blood pressure can lead to stroke, congestive heart failure, heart disease, and kidney disease.
To keep sodium at bay, try following these tips:

• Limit dining out to two times per week.
  
• Either do not salt the food on your plate or do not use it while cooking.
  Pick one or the other.
  
• Use a salt grinder as opposed to a salt shaker.
  I have found that people use a little less salt with a grinder because the flakes of salt that you grind cover more surface area.
  
• Reduce the amount of processed and packaged food in your home.
  
• Check the label.
  Look at the serving size and then at the milligrams of sodium for that serving.
  If it exceeds 350mg per serving, it probably needs to go back on the shelf instead of in your grocery cart.
  
• Note: I don't advocate that people eat frozen meals, but sometimes due to life's busy schedules, some people find these meals necessary.
  Try to find a frozen meal that contains less than 500mg per meal.
  There are a few of them out there, I promise, so keep an eye out for them.
  
• Limit the following food in general:
• Deli meats (most stores have low sodium options that would be better for you)
• Hot dogs (even turkey dogs, check the label if you don't believe me)
• Sausage, country ham, and bacon
• Processed cheese products
• Salted nuts
• Fatback
• Canned soups and vegetables
• Tomato juice
• Jarred sauces
• Gravy mixes and packets of sauce mixes
• Snacks: pretzel, chips, and popcorn
• Again, check the label.
  There are low-sodium varieties of some of these foods.
  
• Rinse your canned vegetables and beans really well.
  You will be able to eliminate some of the sodium.
  
• The easiest tip: Eat fresh foods most of the time and try adding more herbs and spices to increase flavor.
  There are also plenty of salt substitutes out there that make food taste really great.