Take aim at sodium

The foods at the center of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to lower your intake of sodium.

You can further reduce sodium by:

• Using sodium-free spices or flavorings instead of salt
• Not adding salt when cooking rice, pasta or hot cereal
• Choosing plain fresh, frozen or canned vegetables
• Choosing fresh or frozen skinless poultry, fish, and lean cuts of meat
• Reading food labels and choosing low-sodium or no-salt-added options

As you cut back on processed, high-sodium foods, you may notice that food tastes different. It may take time for your palate to adjust. But once it does, you may find you prefer the DASH way of eating.