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Reduce How Much or How Often

When you're cooking at home, you have control over how much and how often you eat a certain food or use a certain ingredient. That control gives you the option to continue to use an item you really like and still reduce the amount of sodium it adds to your diet if you commit to using less of it or eating it less often. This is a good strategy to pick with, for example, high-sodium dishes that are extra-special favorites or uniquely flavored high-sodium condiments that you simply don't want to do without.

When Christy realizes that she uses high-sodium condiments frequently or in larger than needed amounts, she decides that the easiest way to cut the sodium down to size is to use less rather than give them up.

 TO SAVE THIS MUCH SODIUM (MG)*

REDUCE THIS …

 BY THIS MUCH OR THIS OFTEN …

 PER SERVING

 PER MONTH

salsa at 500 mg per ¼ cup, 2 × per week

 2 tbsp, 2 × per week

 250

 2,000

mustard, Dijon, at 360 mg per 1 tbsp, 2 × per week

 2 tsp, 2 × per week

 120

 960

cream of mushroom soup at 830 mg per ½ cup condensed, 2 × per month

 1 × per month

 830

 830

ketchup at 170 mg per 1 tbsp, 3 × per week

 1 tbsp, 2 × per week

 0 (serving size remains the same)

 680

*Sodium values have been rounded to the nearest 5 mg.

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