Take aim at salt

The foods at the center of the DASH diet are low in salt. So following the DASH diet is likely to lower salt intake.

To further reduce salt:

• Read food labels and choose low-salt or no-salt-added options.
• Use salt-free spices or flavorings instead of salt.
• Don't add salt when cooking rice, pasta or hot cereal.
• Choose plain fresh or frozen vegetables.
• Choose fresh skinless poultry, fish and lean cuts of meat.
• Eat less restaurant food. When eating at restaurants, ask for dishes with less salt and ask not to have salt added to your order.

As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. And you'll be healthier for it.