Almost every health expert says you should cut down on salt, which is sodium. And that may leave you wondering about the importance of a low-sodium diet. Of course, it's a reasonable question because excess sodium can cause problems for the health, kidney, liver, etc. So, how much sodium on a low-sodium diet is allowed?
Ideally, an adult should consume less than 2300 mg of sodium daily. An ideal sodium intake target is 2000 mg daily in a restrictive diet. But if you have health problems like hypertension, consuming 1500 mg of sodium daily is best.
But the sodium consumption recommendation may need to be adjusted, depending on your age and or a particular health condition yu might have. And since your diet is an essential source of sodium, you must know how to plan a low-sodium diet. Keep reading to know more!
Key Takeaways
According to the American Heart Association, a low sodium diet is a restrictive diet plan that limits daily sodium intake to a maximum of 2300 mg. But this is the upper limit of daily sodium intake. For a low-sodium diet, you can set a target of 2000 mg or less.
In addition, the American Heart Association suggests limiting sodium to 1500 mg per day, particularly if you have conditions like high blood pressure.
It is important to monitor the sodium you consume with your meals. Many foods and ingredients, like soya sauce or seafood, are naturally high in sodium. Other foods like processed meat or instant meals have added sodium.
You should replace these with healthy whole foods like fresh fruits and vegetables, lean meat, white fish, grains and seeds, and more. It is also mandatory to reduce the quantity of salt you add to your meals and snacks.
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Related: What Can You Eat on a Low Sodium Diet? The Exhaustive List
1000 mg of sodium is not too low for you if you have heart conditions and hypertension. Besides mentioning the upper limit for sodium, the American Heart Association also says that cutting it down to 1000 mg can be helpful if you have such health conditions.
But remember that while you should have limited sodium, it should not be excessively low. Sufficient sodium is required to maintain the sympathetic outflow and arterial pressure. Sodium deficiency can also cause muscle cramps, fatigue, confusion, etc.
An extremely low-sodium diet with 500 mg of sodium can lead to such a deficiency and cause harm. It is important to maintain a sodium level of 135-145 meq/l in your body. A drop below that level indicates sodium deficiency.
While 2300 mg of sodium is the upper limit of sodium consumption, the ideal amount varies by age. The consumption of sodium should be limited to the following:
Age Group | Sodium Limits |
---|---|
1 - 3 | 1200 mg |
4 - 8 | 1500 mg |
9 - 13 | 1800 mg |
14 - 50 | 2300 mg |
50 - 70 | 1300 mg |
70 + | 1200 mg |
There is no specified difference in the sodium recommendations for men and women. However, studies show that women are more sensitive to sodium. So it is essential for them to strictly adhere to a sodium restricted diet.
It is essential to consult your doctor and dietician regarding your sodium consumption. These experts will consider your age, health conditions, medication record, etc. Accordingly, they’ll decide on the right sodium quantity and plan a low-sodium diet.
The most common source of sodium in your food is salt, 40% of which is sodium. Now, there’s the table salt that you use all the time. So how will you adjust the salt in your food to get the right amount of sodium?
Here’s the trick: for 2300 mg, you can use less than 5 g of table salt, which is a little less than a teaspoon. Here’s a chart to help you understand the quantity in standard servings of salt:
Salt Quantity | Sodium Quantity |
---|---|
1 dash/pinch | 155 mg |
0.25 tsp | 575 mg |
0.5 tsp | 1150 mg |
0.75 tsp | 1725 mg |
1 tsp | 2325.5 mg |
1 tbsp | 6976 mg |
In addition, there are other varieties of salts with different mineral levels, iodine content, etc. Many people think that table salt is less healthy than other types of salt, with higher sodium content. So, does table salt have more sodium than other salt variants?
Table salt and other salt variants have the same amount of sodium by weight, with 40% sodium and 40% chloride. But the crystals of other salt variants are larger. So, the sodium content by volume is higher in table salt. Potassium salt has no sodium, though.
Here are the details of sodium content in 100 g of different types of salt:
Salt Type | Sodium in 1 tsp |
---|---|
Iodized salt | 2300 mg |
Kosher Salt (Fine) | 2120mg |
Kosher Salt (Coarse) | 1920 mg |
Sea Salt (Fine) | 2120 mg |
Sea Salt (Coarse) | 1560 mg |
Fleur De Sel Salt | 1560 mg - 2320 mg |
Himalayan Pink Salt | 2200 mg |
Black (Rock) Salt | 1150 mg - 2200 mg |
Potassium Salt | 0 mg |
Thus, potassium salt is a great substitute for regular salt to avoid sodium. But you should also be careful about potassium sensitivity. A good idea would be to balance the two for taste.
Also, remember that low-salt food is an acquired taste. So wait for your tastebuds to get used to less salt. Instead, be creative and use other seasonings, like low-salt herbs and spices. It's tempting to shift to soy sauce as a substitute, but it's high in sodium, too. How Much Sodium is Allowed on a High Blood Pressure Diet?
The ideal sodium consumption for high blood pressure or hypertension is 1500 mg per day. The American Heart Association also suggests bringing the daily sodium intake down to 1000 mg to recover from cardiovascular problems.
Sodium draws water from the blood and increases its volume. Too much of this action can increase blood pressure. At the same time, you should remember that too little sodium intake for too long can also [increase blood pressure](Thus, potassium salt is a great substitute for regular salt to avoid sodium. But you should also be careful about potassium sensitivity. A good idea would be to balance the two for taste.
Also, remember that low-salt food is an acquired taste. So wait for your tastebuds to get used to less salt. Instead, be creative and use other seasonings, like low-salt herbs and spices. It's tempting to shift to soy sauce as a substitute, but it's high in sodium, too.
The ideal sodium consumption for high blood pressure or hypertension is 1500 mg per day. The American Heart Association also suggests bringing the daily sodium intake down to 1000 mg to recover from cardiovascular problems.
Sodium draws water from the blood and increases its volume. Too much of this action can increase blood pressure. At the same time, you should remember that too little sodium intake for too long can also increase blood pressure.
While on a low-sodium diet, you must reduce the salt you add to your food. In addition, there are both natural and processed/packaged food items loaded with sodium.
Here are a few examples of the products that you need to be careful about on a low-sodium diet:
You can recognize foods high in sodium by reading the food label. Avoid foods that have more than 20% Daily Value (DV). Here’s an example of a food label that shows the item’s sodium content, as given by Niagara Health:
Related: What Foods Are Low in Sodium? Make Healthier Choices
Even with complete knowledge of different low-sodium food products, it may not be easy to plan a diet that fits your health needs. To simplify the process, add healthy foods. For instance, you can have the following for different meals:
And if you're looking for a low-sodium diet plan in PDF format, here are a couple downloadable plans from Mountsinai and Uncw that can help you!
Let's assume you want to take 1500 mg of sodium in a day - and have three meals in a day. So each meal will have 500 mg of sodium. But you may want to add midday and evening snacks to your day. Then divide the sodium intake into 300 mg per meal.
For 2000 mg of sodium a day, you can add 400 mg of sodium to each meal. You can customize the meal plans, too. For instance, you can add 500 mg of sodium to your breakfast, lunch, and dinner. That leaves you with 250 mg of sodium for each snack.
Be creative and add more sodium to some meals while cutting down on salt in other meals. Include some recipes that don’t need salt. You can skip it for breakfast or snacks. Fruit salads, yogurt bowls, overnight oats, smoothies, dehydrated fruits, etc., don’t need salt.
Related: What Foods Are Good for Low Sodium Levels?
Limiting your sodium intake can have an overall benefit for your diet and health. As you add more fresh, whole foods to your diet, you will be able to manage your weight and feel better, besides avoiding risks of strokes, high blood pressure, kidney stones, and more!
So start by making small changes in your sodium intake today to reap benefits that last for years to come - and your body will thank you for it.
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