(NC) Canadian adults consume an average of 3,092 milligrams of sodium daily. That is more than double the 1,500 milligrams recommendation by Health Canada. In fact, it exceeds the tolerable upper intake level of 2,300 mg.

Try these three ways experts recommend for reducing sodium in your diet without cutting back on taste.

1. Use available tools. Cutting sodium might not be as simple as not putting salt in your food. Read the nutrition facts table on your food before you purchase. Look for items that have a low sodium label or are under 5 per cent of the daily value per serving.

2. Up your produce. Eating more fresh fruits and veggies on regular basis can also help cut out sodium. Try replacing snacks like chips and crackers for carrots or berries.

3. Choose healthy substitutes. Including fresh mushrooms is a quick and healthy way to cut sodium. A 100-gram serving of fresh Canadian white button mushrooms contains only four milligrams of sodium and provides eight per cent of your daily potassium requirement. Mushrooms also contain umami, which helps boost flavours meaning less salt is required for a great taste.

Here are some simple swaps you can make:

Substitute 1/2 cup of white mushrooms for 1/2 cup of cheddar cheese in your omelette or scrambled eggs to save 349 mg of sodium.

Substitute one cup of grilled portabella mushrooms for sausage in pasta to save 632 mg of sodium.

Try white button mushrooms and dip instead of corn chips and dip to save 552 mg of sodium.

Find more mushroom information, tips and recipes at www.mushrooms.ca.

www.newscanada.com