How to reduce sodium and sugars

goldfilm

I'm using MyFitnessPall to track my weekly balance between fat-carb-protein and I discovered something that caught my attention. I thought I was eating very healthy and lean, but there's a lot of sodium in some of my meals like sushi, cottage cheese, turkey, rice and beans or lentil soup. I also found that I'm eating more sugar than I should through sweet potato, greek yogurt and fruits, all recommended by nutritionists.

Both in sodium and sugars I checked that in a week I had doubled the recommended intake (2000mg and 30g). Is there any way to reduce the sodium intake or replace those meals? I don't add sugar or salt to anything. Also, how is the "recommended daily sugar" calculated? Does it include fruits? Because just an apple makes 25g of sugar from 30g recommended a day... And if natural sugars shouldn't be part of the calculation, should I simply go to my custom goals and put 70 or 80g instead of 30g? Wouldn't it be cheating?