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A low sodium diet is an eating plan that people can use to cut back on the amount of sodium in their diet. A low sodium diet may be recommended by doctors to help manage certain medical conditions, such as high blood pressure and kidney or liver disease.
Although the body requires some sodium each day, most people require only a small amount.
In this article, we outline some of the potential health benefits of a low sodium diet as well as the current dietary guidelines for daily sodium intake. We also discuss which foods to eat and which to avoid when following a low sodium diet.
SODIUM DIETARY RECOMMENDATIONS
To function properly, the body requires a certain amount of sodium. Sodium aids in the maintenance of the body's fluid balance and is essential for muscle and nerve function. However, too much sodium can worsen high blood pressure and cause other health problems.
For people 14 years and older, the federal Dietary Guidelines for Americans recommend a sodium intake of less than 2,300 milligrams (mg) per day. This is roughly equivalent to a teaspoon of salt. The American Heart Association (AHA) concurs with this recommendation, but suggests aiming for a daily sodium limit of 1,500 mg.
According to the AHA, the average American consumes more than 3,400 mg of sodium per day. This amount is far in excess of the recommended limit.
WHAT ARE THE HEALTH BENEFITS OF A LOW SODIUM DIET?
Excess sodium in the blood can result from consuming too much sodium. Sodium draws water into the bloodstream, increasing blood volume. This increased blood volume causes an increase in blood pressure, which doctors call hypertension.
Uncontrolled hypertension, according to the Food and Drug Administration (FDA), may increase a person's risk of the following health complications:
- heart attack
- heart failure
- stroke
- blindness
- kidney disease
Reduced sodium in the diet may help a person lower their blood pressure or prevent the development of high blood pressure.
WHAT ARE THE CONDITIONS THAT A LOW SODIUM DIET MAY HELP?
People with certain health conditions may benefit from a low sodium diet. Some examples are provided below.
High blood pressure
Sodium raises total blood volume by increasing the amount of water in the bloodstream. This increase in blood volume places additional strain on the circulatory system, resulting in high blood pressure.
Reduced sodium intake may aid in maintaining normal blood pressure.
Kidney disease
The kidneys aid in the regulation of sodium levels in the body. Excess sodium and fluid can build up in the body as a result of poor kidney function. This fluid buildup can cause high blood pressure as well as swelling in the ankles and under the eyes.
To avoid health complications, the National Kidney Foundation (NKF) recommends that people with kidney disease limit their sodium intake.
Liver disease
People with certain liver diseases may develop hypertension as well as ascites, or a buildup of fluid in the abdomen. To prevent or manage ascites, doctors may advise people with cirrhosis and certain other liver diseases to consume a low-sodium diet.
Cardiovascular disease
Because of the effects of high sodium intake on blood pressure, the World Health Organization (WHO) recommends that adults reduce their sodium intake to reduce their risk of cardiovascular disease, such as stroke, heart failure, and coronary heart disease.
However, studies on the benefits of a low sodium diet in preventing or worsening heart failure have yielded conflicting results.
WHAT ARE FOODS YOU CAN EAT ON A LOW SODIUM DIET?
Consuming mostly fresh foods, such as vegetables, fruits, and animal products, is one way to reduce dietary sodium intake.
According to the Office of Disease Prevention and Health Promotion (ODPHP), people can keep their diet low in sodium by shopping for the following foods:
- wholesome fruits and vegetables
- canned vegetables or beans labeled low sodium or no salt added (people can also rinse canned vegetables before use to remove excess sodium)
- frozen vegetables with no additional sauce
- salad dressings and condiments with low sodium
- breads and grains with low sodium content
- dairy products that are fat-free or low in fat
People may need to pay closer attention to food labeling in order to choose brands with lower sodium levels.
It is also critical to avoid seasoning food with salt. The ODPHP suggests replacing salt with one of the following alternative food seasonings:
- seasoning blends without salt
- spices and herbs
- onion, garlic, or peppers, chopped
- ginger
- lemon or lime juice
On their website, the NKF suggests various food and spice combinations and provides recipes for several salt-free spice blends.
WHAT ARE THE FOODS THAT SHOULD BE AVOIDED ON A LOW SODIUM DIET?
According to the FDA, prepared or packaged foods account for more than 70% of sodium in the diet. High sodium levels can also be found in foods that don't taste salty, like pastries and cereal.
When following a low sodium diet, the NKF recommends avoiding the following foods:
- Snacks with salt: Tortillas, corn chips, and pretzels are just a few of the options.
- Convenience foods: People should avoid canned and frozen meals.
- Sauces high in sodium: Teriyaki, soy sauce, and barbecue sauce are a few examples.
- Processed foods: Cheese, buttermilk, and canned soup are examples of these foods.
- Cured foods: Cured foods include bacon, ham, and pickles.
- Lunch meats: Pastrami, sausage, and corned beef are examples of lunch meats.
Those on a low sodium diet may also want to exercise caution when dining out. Before ordering, customers can inquire about the sodium content of a particular meal. They can also request that the dish be prepared without salt and that salad dressings and sauces be served separately.
FOOD SODIUM LABELS
The FDA recommends that people on a low sodium diet check the nutrition facts labels on food products to determine the sodium content. The sodium content in mg per serving is typically listed on the nutrition facts label. A person should also look to see how many servings are included in the package.
Other useful labels may be included on food packaging. Some examples and their associated meanings are as follows:
- Sodium-free: Each serving contains less than 5 mg of sodium.
- Very low sodium: Each serving contains 35 mg of sodium or less.
- Low sodium: Each serving contains 140 mg of sodium or less.
- Reduced sodium: The sodium content is at least 25% lower than the original product.
- Light or lite in sodium: When compared to the original product, the sodium content is at least 50% lower.
- Unsalted or no salt added: Although no salt is added during the manufacturing process, the product may still contain sodium.
CONCLUSION
The terms "sodium" and "salt" are sometimes used interchangeably, but they have slightly different meanings.
Table salt, also known as sodium chloride, is a common source of sodium in the diet. Other sodium-containing foods include:
- monosodium glutamate (MSG)
- sodium bicarbonate (baking soda)
- disodium phosphate (food additive)
- any ingredient containing the word "sodium" or the chemical symbol "Na"