Win 1 of 5 Mrs. Dash Prize Packs

By , SparkPeople Blogger
Finding food that's high in flavor and low in salt can be challenging. A few months ago, I shared my salt-free secret weapons--and you shared your own.

Soon after, the folks at Mrs. Dash reached out. As purveyors of salt-free seasonings, they know a thing or two about flavor. I asked them if they would be willing to give away some of their 15 flavors of their salt- and MSG-free seasonings to a lucky reader.

They are giving 5 bottles of seasonings to 5 readers. And they've shared 10 tips for reducing sodium intake:

According to the experts at SparkPeople, our bodies need sodium to help maintain water and mineral balances and blood volume. But too much of sodium can have negative effects on your health, such as an increased risk for high blood pressure, which contributes to heart disease and stroke. While most of us get enough sodium each day to meet our bodies' needs (about 1,500 milligrams), the average person consumes way too much! Experts recommend that adults consume less than 2,300 milligrams of sodium daily—that's about 1 teaspoon of salt. Read on to learn how to reduce your intake.


  1. Choose fresh, unprocessed or fresh, frozen foods
  2. Read food labels for sodium content
  3. Choose foods with less than 200mg of sodium per serving
  4. Consume pre-prepared foods that are “low in sodium” or “no added sodium”
  5. Limit processed foods such as canned or dried soups, canned vegetables, frozen dinners, “instant” foods and flavored rice/pasta packages
  6. Use less sodium at the table and in cooking
  7. Use no-sodium or low-sodium seasonings
  8. Flavor food with lemon juice, fresh garlic, spices, herbs and flavored vinegar
  9. Use only small amounts of condiments, like pickles, sauces, olives, etc.
  10. Ask for less salt or sodium to be added to your food when eating in restaurants


Find more great tips here.

To enter the contest, click here. (Be sure to read the rules!) You have between now and 2 p.m. EST on Friday, March 5 to enter.

Which of these tips is the most helpful? Do you have other tips for saving on salt?