Most Americans are eating more sodium than they need, even if they never pick up a salt shaker.

More than 75 percent of the sodium consumed in the U.S. each year comes from packaged and restaurant foods, according to the FDA. Excess sodium increases the risk of developing heart disease or having a stroke.

Follow these steps to reduce sodium consumption while both shopping and eating out:

      At the store/while shopping for food:

1. Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium.
2. Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg) or less per four ounce serving.
3. Choose condiments carefully. Look for a reduced or lower-sodium versions.
4. Choose canned vegetables labeled “no salt added” and frozen vegetables without salty sauces.
5. Look for products with the American Heart Association’s Heart-Check mark.
   
   When preparing food:
    
6. Use onions, garlic, herbs, spices, citrus juices and vinegars. They add flavor while placing less strain on the heart.
7. Drain and rinse canned beans and vegetables. This can cut the sodium by up to 40 percent.
8. Combine lower-sodium versions of food with regular versions. You’ll get less salt and probably won’t notice much difference in taste.
9. Cook pasta, rice and hot cereal without salt.
10. Cook by grilling, braising, roasting, searing and sautéing to bring out the natural flavors in foods. It reduces the need to add salt.
11. Incorporate foods with potassium. Potassium helps counter the effects of sodium and may help lower your blood pressure.
    
    At restaurants:
     
12. Specify how you want your food prepared. Ask for your dish to be made without extra salt.
13. Taste your food before adding salt.
14. Watch out for foods described using the words pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso, or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.
15. Control portion sizes. When you cut calories, you usually cut the sodium too.
16. Ask about the sodium content of the menu items. A new law requires chain restaurants with 20 or more locations to provide nutrition information, including sodium content, to customers upon request.