DES MOINES — Sodium: the everyday meal offender that might make your face feel puffy and your jeans look, and feel, tighter. Did you know that by reducing your sodium intake during a three week period you can change your sodium palate and start enjoying foods with less sodium? On On Monday, the American Heart Association/American Stroke Association launched the Sodium Swap Challenge. 

The average American consumes about 3,400 milligrams of sodium a day — more than twice the 1,500 milligrams recommended by the American Heart Association/American Stroke Association. Changing your salty ways may be difficult, especially since you have acquired a taste for salt, but making the swap or taking the challenge doesn’t have to be hard. With the help of the Salty Six (common foods that may be loaded with excess sodium that can increase your risk of heart disease), you’ll be able to identify, and keep track of, top food culprits.

Here’s an outline of how you can kick off your own Sodium Swap Challenge: