Don't worry — we've got some good ideas.
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| | | The American Heart Association (AHA) recommends that adults eat no more than 2,300 milligrams (mg) of sodium per day — and ideally less than 1,500 mg per day. Staying within these limits is especially important if you have high blood pressure (hypertension), a major risk factor for heart attack and heart disease. | | The problem with all of this? Salty food is delicious! We invited Lisa Valente, a registered dietitian at Healthline, back to help us reconcile these inconvenient facts. Below, she provides helpful guidance for managing salt cravings. | | | | | | | Snack time!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
March 11, 2025 • 2.5 min read | | | | | |  | | | | Q: | I have moderately high blood pressure that is managed well, but I cannot stop eating the occasional salty snack (Cheez-Its being my main foe). Do you have any recommendations for how I can manage this? | | | A: | It's great that you're checking labels and being aware of your sodium intake since it's such an important nutrient to limit for blood pressure management. I'm a believer in occasionally honoring those cravings with small portions and supplementing with healthier alternatives (which in this case means lower sodium).
For example, try pairing a small serving of Cheez-Its with a handful of unsalted nuts to bulk up the portion size. This way, you eat significantly less sodium than you would have by only eating a large serving of Cheez-Its, but you still get that yummy dose of saltiness that you're craving. As a bonus, you get all the valuable nutrients found in nuts!
Alternatively, you could buy the individual snack-sized bags, which might make it easier to limit portions.
Another route would be to make crunchy snacks yourself and season them with herbs and spices and maybe a tiny bit of salt. A couple of suggestions: - Make stovetop popcorn and season it with olive oil, nutritional yeast, pepper, and curry powder.
- Season presoaked chickpeas with olive oil, smoked paprika, garlic powder, and pepper. Then roast them on a sheet pan at 400°F (200°C) for 30 to 40 minutes.
| | | | | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Sponsored by | |  | | | | | You got this | | | | |  | | Noom | | Noom uses science-based behavioral psychology methods, innovative technology, and human coaching to support you in accomplishing your weight goals. Share your goals and Noom will provide tools and resources to help you stay on track and build sustainable habits that can last a lifetime. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🧠 Everything you need to know about Alzheimer's disease. Here are some key details about this condition. | | 👓 Early signs of macular degeneration. Learn how to get a diagnosis and which treatments are available. | | 🚛 9 best meal delivery services for weight loss. All of these were tested and approved by dietitians! | | 🤸 Try these 10 proprioception exercises. They help with balance, control, and coordination. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | nutritional yeast.️ | | | | |
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