The middle ground: The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams a day (about one teaspoon). African-Americans, people with hypertension, and those who are middle-aged and older need less than 1,500 milligrams a day. But the average American gets nearly double that. “The best way to reduce sodium is to minimize processed foods,” says Goodson. Then take the salt shaker off the table; if you need a flavor kick, try cumin, tarragon, or oregano.