You may decide to follow a low-sodium diet to improve your health. This diet involves choosing foods that are low in sodium (salt) and avoiding those that contain a lot. Sodium is a mineral found in many types of food that helps balance fluid levels and maintain nerve and muscle function.
Much of the sodium you eat is in the form of table salt. The average person consumes about 20 times more salt than needed. While sodium is found naturally in some foods, many processed products contain added amounts of the mineral.
Too much sodium can be harmful. It can raise heart attack and stroke risk. People with high blood pressure (hypertension), kidney disease, heart issues, and liver problems may need to be careful about the amount of sodium they consume.
How a Low-Sodium Diet Works
A low-sodium diet involves limiting foods and drinks with a lot of sodium. Generally, this means staying away from packaged, processed items. Whole, plant-based foods are usually good low-sodium options.
How Much Sodium Should You Consume?
Dietary guidelines suggest most people should limit sodium to no more than 2,300 milligrams (mg) a day. However, those with chronic conditions, like kidney disease or high blood pressure, may want to aim for 1,500 mg a day.
Sodium intake lower than 1,500 mg per day should be discussed with a healthcare provider. Low intake is associated with inadequate calorie, protein intake, iron, and zinc intake.
Duration
You can be on a low-sodium diet for as long as you want. Research suggests you may see results quickly. One study found people who followed a low-sodium diet experienced a drop in blood pressure in as soon as a week.
Generally, people with chronic conditions, like kidney disease, may need to pay attention to sodium intake throughout their lives.
Reading Food Labels
When deciding what to eat, look for a product that says "low-sodium." This label means there is no more than 140 mg of sodium per serving. Check the amount on the label carefully. The same food can have different sodium levels, depending on the brand.
What to Eat
Foods that are generally low in sodium include:
Dairy products, such as milk, yogurt, low-sodium butter, and low-sodium cheese
Dried beans or low-sodium canned beans
Eggs
Fresh or frozen meat, poultry, or fish
Fresh or frozen vegetables and fruits
Healthy fats, such as olive oil and avocado oil
Lemon and lime juice
Low-sodium condiments, such as low-salt salad dressings and mayonnaise
Low-sodium drinks, such as water, coffee, and tea
Low-sodium snacks, such as unsalted pretzels, unsalted popcorn, unsalted nuts, and unsalted crackers
Low-sodium seasonings, such as herbs and spices and no-salt seasoning products
Low-sodium soups
Starchy vegetables, such as potatoes and sweet potatoes
Whole grains, such as brown rice, quinoa, unsalted bread, and whole wheat pasta
Packaged Foods and Sodium
More than 70% of the sodium Americans consume comes from processed, packaged, and prepared foods.
What Not to Eat
Foods that contain high amounts of sodium include:
Buttermilk
Canned chili or ravioli
Canned soups and ramen bowls
Canned vegetables and vegetable juices
Croutons or salted crackers
Fast food
Frozen meals
Instant pudding and cake
Olives, pickles, and sauerkraut
Packaged meals, such as scalloped potatoes, macaroni and cheese, or stuffing
Pasta sauces and salsa
Pizza
Processed meats, such as bacon, hotdogs, cold cuts, spam, sardines, sausage, and anchovies
Regular cheese and cottage cheese
Regular pasta
Salted bread or rolls
Salted butter or margarine
Salted nuts
Seasonings that contain salt
Soy sauce, marinades, and regular salad dressings
What Is Considered High Sodium?
Foods with more than 400 mg of sodium are typically thought of as high sodium.
Cooking Tips
Cooking low-sodium meals requires a little planning. Here are some tips:
Drain and rinse any canned vegetables or beans to cut sodium amounts.
Grill, roast, sear, or sauté your meals to bring out the natural flavors of your food.
Purchase unprocessed, low-sodium ingredients for your meals.
Use low-salt seasoning products or fresh herbs instead of salt whenever possible.
Reasons to Opt for Less Sodium
Reducing sodium can offer several health benefits, such as:
Many studies and large reviews have found limiting sodium can lower blood pressure levels. High blood pressure is a risk factor for heart disease and stroke.
Research suggests a low-salt diet may protect against kidney damage in people with chronic kidney disease.
Some studies have found diets high in sodium may raise the risk of stomach cancer. A diet low in sodium may offset this risk.
If you're prone to fluid retention or feeling bloated, eating less salt could help prevent fluid from collecting in your lower legs or abdomen.
A low-sodium diet may lower the risk of liver disease, kidney stones, osteoporosis, and other conditions.
Can a Low-Sodium Diet Help You Lose Weight?
A low-sodium diet may indirectly help you lose weight because you tend to eat healthier, lower-calorie foods. You may also lose water weight. However, research has shown limiting salt doesn't directly reduce body fat.
Considerations and Ways to Cut Out Sodium
One of the best strategies to help cut out sodium is to cook food at home. That way, you’ll be able to track exactly how much salt is in your meal. You might want to purchase a low-sodium cookbook to help you come up with recipe ideas. Meal planning is also a good way to ensure that you are consuming quality, low-sodium dishes throughout the week.
When you eat at home, you might want to put the salt shaker out of sight. Most of the time, you don’t need to add salt to the food you eat. If the food tastes bland, try adding fresh herbs, ginger, or salt substitutes to the dish.
When you eat at a restaurant, ask if there are any lower-sodium dishes on the menu. You can also request that they not add extra salt to your food. Be careful not to overdo it with sauces and dressings. You may want to order these items on the side.
Sodium Detox: What’s Possible?
"Sodium detox" is a nonmedical term for flushing excess sodium out of your body. However, the body already works hard to maintain appropriate sodium balance, as this balance is critical to many basic cellular processes. You can support these natural processes without taking extreme measures.
Discuss any plans for a sodium detox with a healthcare provider, especially if you have kidney disease or other chronic conditions.
Some ways to lower excess sodium already in your body are:
Drink plenty of water: This prevents dehydration and supports kidney function to remove excess sodium. However, do not drink extreme amounts of plain water as it is possible to overdo it and experience water intoxication and dangerously low sodium levels.
Exercise regularly: You will lose sodium in sweat.
Take a potassium supplement or eat potassium-rich foods: Potassium supports excreting sodium and helps reduce the effects of sodium on blood pressure.
You may be able to offset salt intake a little with these methods. However, a consistent diet that includes low-sodium foods is the best way to reap health benefits.
Symptoms of Not Enough Sodium
Too little sodium can also be harmful to your health. Some signs and symptoms of not enough sodium include:
Dizziness
Fatigue or low energy
Headache
Loss of appetite
Low blood pressure
Muscle cramps
Muscle weakness
Nausea or vomiting
Restlessness
In rare cases, when sodium levels drop dangerously low, you may experience:
Hallucinations
Confusion
Seizures
Coma
Summary
Sodium is a mineral that your body needs to function properly. But too much sodium can make your kidneys and heart work too hard. Following a low-sodium diet can help anyone maintain good health.
Limiting salt is especially important for people with existing medical conditions, such as high blood pressure and kidney disease. Talk to a healthcare provider if you think you could benefit from cutting sodium from your diet.