High blood pressure, stroke, hypertension, renal stones, dementia… They may sound unrelated. But there’s one thing that can trigger the conditions - and many more. And that common factor is high sodium. That’s why experts advise low-sodium diet plans.
A low-sodium diet limits sodium consumption. It usually has a restriction of 2300 mg of sodium per day, as the American Heart Association recommends. It helps maintain a sodium level of 135-145 meq/l in your body, which is crucial for a healthy heart, liver, kidney, etc.
To plan a low-sodium diet, you must know what foods contain less sodium. So read on to know what to eat and what not to eat on a low-sodium diet.
Key Takeaways
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When you go grocery shopping for a restrictive low-sodium diet, load up on whole foods like fruits, veggies, legumes, nuts, and more. As for packaged foods, read the label to ensure it has 35 mg of sodium.
Below is a list of products to add to your shopping list -
Category | Product |
---|---|
Lean Cuts of Meat | Beef, lamb, pork, veal, etc. |
Poultry without Skin or Marinades | Chicken, duck, turkey, etc. |
White Fish (Frozen/Canned/Fresh) | Cod, flounder, halibut, salmon, tuna, etc. |
Eggs | Whole eggs, low-sodium substitutes |
Whole Grains | Barley, brown/wild rice, quinoa, wheat, etc. |
Beans & Legumes (Fresh/Canned Without Salt) | Black beans, chickpeas, lentils, peas, soybeans, etc. |
Nuts and Seeds | Almonds, cashews, hemp, hazelnuts, pine nuts, melon seeds, sunflower seeds, walnuts, etc. |
Fruits & Berries | Apples, bananas, blackberries, blueberries, cherries, oranges, strawberries, watermelon, etc. |
Vegetables & Leafy Greens (Fresh/Frozen) | Broccoli, carrots, potatoes, spinach, etc. |
Milk & Alternatives | Milk, soy milk, almond milk, rice milk, etc. |
Low-Sodium Dairy Products | Cheese (ricotta cheese, mozzarella, paneer, etc.), ice cream, yogurt, milk powder, etc. |
Plant-Based Oil | Canola oil, olive oil, peanut oil, rice bran oil, soybean oil, sunflower oil, etc. |
Unsalted Animal Fats | Margarine, butter, ghee, etc. |
Unsalted Seasonings | Caraway seeds, garlic, ginger, onions, oregano, pepper, etc. |
Condiments | Honey, maple syrup, mustard paste, pureed tomato, etc. |
Packaged/Frozen Meals & Snacks (Unsalted) | Bagels, bread, cereals, noodles and pasta (without sauce), popcorn, etc. |
Source: Health.gov, UCSF Health
When you buy packaged foods, make sure to read the label. The following descriptions suggest that they are not high in sodium:
Related: What Foods Are Low in Sodium? Make Healthier Choices
Some foods are naturally high in sodium, while others have added sodium during processing or packaging. When you jot down your shopping list, keep such foods off the list.
Here’s everything that needs to go off your shopping list right away if you want a low-sodium diet:
Category | Foods to Avoid |
---|---|
Fresh Seafood & Shellfish | Anchovy, bass, clam, crab, lobster, octopus, oyster, prawn, salmon, sardine, scallop, etc. |
Processed Meat | Ham, hot dog, beef jerky, deli meats (incl. roasted meat), pepperoni, sausage, SPAM, etc. |
Preserved Meat & Fish | Brined, pickled, canned, and smoked meat and fish |
Preserved Vegetables & Fruits | Canned (with salted) mushrooms, pineapples, sun-dried tomatoes, sauerkraut, kimchi, etc. |
Dairy with Sodium | Butter, buttermilk, processed cheese, regular cheese (cottage cheese, gouda, etc.), spreads and dressings, etc. |
Condiments | Barbeque sauce, ketchup, soy sauce, etc. |
Spice Mixes & Marinades with Salt | Steak sauce, spice rubs for roasts and steaks, etc. |
Quick Bread and Dough Mixes | Pancake and waffle mixes, cookie dough, etc. |
Instant/Ready-to-Cook Foods | Canned soup, Ramen, bottled/ready-to-cook pasta sauce, instant cake mix, etc. |
Flavored Snacks | Chips, instant popcorn, salted peanuts, etc. |
Source: Health.gov, UCSF Health |
When you buy packaged foods, check the label to see if there are the following sodium-based ingredients:
How do you incorporate low-sodium foods into your diet plan? The first thing to remember is to limit your daily sodium intake to 2300 mg as an adult, per the FDA.
This much sodium is present in almost 5 g of regular salt, which is less than a teaspoon! Here’s a quick look at the recommended daily sodium intake for different groups -
Age | Daily Sodium Intake |
---|---|
14+ Years | 2300 mg |
9-14 Years | 1800 mg |
4-8 Years | 1500 mg |
1-3 Years | 1200 mg |
Source: Health.gov |
Planning a low-sodium diet means paying attention to the sodium content in each meal. Let's assume you have three large meals daily (breakfast, lunch, and dinner) and two snacks.
You can have 500 mg of sodium for each of the three big meals (500 mg x 3 = 1500 mg). Add 400 mg of sodium to each snack (400 mg x 2 = 800 mg). It is better to go even lower.
Here is an example of a low-sodium diet plan of 2000 calories with less than 1200 mg of sodium:
Spinach - 1 cup: 16 mg
Romaine lettuce - 1 cup: 9 mg
Cucumber - ½ pc: 4 mg
Tomato (small) - 1 pc: 5 mg
Avocado - ¼ pc: 21
Eggs (hard boiled) - 2: 125 mg
Dressing: 150 mg Olive oil - 1 tbsp Balsamic vinegar - 1 tbsp Salt and pepper - 1 pinch Herbs - To taste
Total Sodium - 1192 g Source: Harvard Health Publishing
Food labels mark the sodium in each serving. The Serving size or standard portion of a food or ingredient varies for different items.
For instance, the standard serving size of butter is 1 tbsp with 1.6 mg sodium. And a serving of chicken breast is 100 g with 74 mg of sodium.
So, 100 g of chicken breast cooked in 1 tbsp butter and a dash of salt (155 mg) contains 230 mg sodium. Here’s an example of a food label.
Source: Cleveland Clinic
Here are some incredible resources to find recipes for a low-sodium diet -
To start your low-sodium journey, prep meals and snacks at home from scratch. Also, check the list of ingredients for medicines, beverages, etc.
Avoid spice mixes, pre-made and salad dressings, canned soups, processed and preserved foods, etc., and be patient as you develop a taste for low-salt foods.
You can still enjoy work lunches, dinners with friends, or tasty meals during trips by following the tips below for a low-sodium diet:
Foods at fast food restaurant chains are loaded with sodium, with increasing sodium in their meals and snacks. You can try the following items at your favorite fast food restaurants, according to Healthline:
Avoid burgers, pizzas, and other foods loaded with processed cheese, butter, and dressings. Instead, find more salads and fresh ingredients.
Related: How Much Sodium on a Low-sodium Diet Can You Have?
Hypertension or high blood pressure affects more than 1 billion people globally. And too much sodium can harm your blood pressure and heart.
This mineral draws water from the blood - which, in excess, can increase blood volume in the blood vessels. More blood volume means higher blood pressure.
This can result in damaged blood vessels. Plus, your heart has to work harder to pump and circulate the higher blood volume, leading to heart problems.
A low-sodium diet is often prescribed to control or prevent blood pressure. Even a modest reduction of your salt intake can lead to controlled blood pressure.
The ideal daily sodium intake limit for people with blood pressure conditions is 1500 mg. It’s even better to cut this down to 1000 mg for compromised cardiovascular health.
For your reference, half a teaspoon of salt contains 1150 mg of sodium. And, if you increase it to three-quarters of a teaspoon, you'll consume 1725 mg.
Low-sodium diet plans have many benefits - whether you are a healthy person or have certain health conditions. Here's why it's a good idea to cut down on sodium:
When the sodium and fluid levels in your body are too high, there’s added pressure on your kidneys. If you already have a compromised kidney, sodium can make it worse.
Sodium overindulgence is linked with cancer, especially in the stomach. A low-sodium diet can reduce such risks. A diet rich in fruits and veggies is better for the stomach.
Including whole foods and healthy ingredients in your diet helps reduce unhealthy fats, carbs, sugar, and more. Thus, you will experience an overall health improvement.
A: When you’re at the grocery store shopping for low-sodium foods, pick fresh foods, whether animal-sourced or plant-sourced. Most of these are naturally low in sodium. Plus, avoid packaged, processed, and pre-cooked foods. Check the label to ensure that its sodium intake is not more than 20% of Daily Value.
A: A low-sodium diet may have less than 2300 mg of sodium per day. But if you want to be a little more cautious about your shooting blood pressure and take more care of your heart, kidney, and overall health, you can restrict the quantity of daily sodium intake to 1500-2000 mg.
A: Yes, you can eat rice on a low-sodium diet - provided it is cooked without salt. White or brown rice, when boiled or steamed in water only, is sodium-free. But when rice is cooked into meals like fried rice, risotto, etc., or cooked in broth, there’s added salt, butter, etc.
A: If you are looking for a low-sodium diet plan, you can easily find some downloadable versions online. Here is a 7-day meal plan that can be handy in keeping you on track. You can also try to follow a simple plan with a week of healthy DASH eating plan.
A: The best foods for a low-sodium diet plan can be whole grains, fresh fruits and vegetables, lean protein from animals, eggs, and milk. Even if you do pick packaged or processed foods like fortified cereals or yogurt, read the label to ensure that it’s low-sodium.
Related: What Foods Are Good for Low Sodium Levels?
A low-sodium diet is an excellent way to eat healthy. However, you should also be careful about sodium deficiency. So it’s best to take the help of experts like doctors and nutritionists to make a healthy, low-sodium diet plan that doesn’t cause deficiency.
References: