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
- A low-sodium diet plan, with more whole foods and fewer processed items, is great for your overall health.
- Your daily intake of sodium should not exceed 2300 mg.
- If you have high blood pressure, reducing your daily sodium intake to 1500 mg is ideal.
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Shopping List - What Is the Best Food for Low Sodium Diet?
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.
List of Low-Sodium Foods
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:
- Salt/sodium-free (<5 mg sodium per serving)
- Very low sodium (<35 mg sodium per serving)
- Low sodium (<140 mg sodium per serving)
- Sodium-reduced (25% less sodium compared to regular variant)
- Lite/light in sodium (>50% less sodium compared to regular variant)
- Unsalted/No Added Salt (Without additional sodium for processing)
- Sodium <5% Daily Value (DV)
Related: What Foods Are Low in Sodium? Make Healthier Choices
Foods to Avoid on a Low-Sodium Diet
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.
List of High-Sodium Foods to Limit or Avoid
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:
- Disodium phosphate
- Monosodium glutamate or MSG
- Salt, sea salt, rock salt, pink salt, etc.
- Sodium alginate
- Sodium bicarbonate (baking soda and baking powder)
- Sodium citrate
- Sodium nitrite
- Sodium > 20% Daily Value (DV)
How to Plan a Low-Sodium Diet
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 |
What Is Considered a Low Sodium Meal?
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:
Breakfast
- Oatmeal with milk - 1 cup: 140 mg
- Walnuts(chopped) - 1 tbsp: 0 mg
- Banana (medium) - 1 pc: 1 mg
- Brown sugar - 1 tsp: : 0 mg
- Cinnamon - 1 pinch: : 0 mg
Morning Snack
- Plain Greek yogurt (non-fat) - 6 oz" 70 mg
- Raspberries - ¼ cup: 0 mg
- Pecans (unsalted) - 2 tbsp: 0 mg
Lunch
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 mgOlive oil - 1 tbspBalsamic vinegar - 1 tbspSalt and pepper - 1 pinchHerbs - To taste
See AlsoHeart Health: 6 Low-Sodium Foods
Afternoon Snack
- Baby carrots - 1 cup: 60 mg
- Hummus - 2 tbsp: 120 mg
Evening snack
- Crackers (low-sodium, whole grain) - 6 pcs: 54 mg
- Cheddar cheese - 1 oz: 180 mg
Dinner
- Baked salmon with dill - 1 serving: 74 mg
- Kale (1 cup), sauteed in olive oil (1 tsp) and garlic: 11 mg
- Brown Rice (½ cup) with olive oil (1 tsp), salt (1 pinch) and basil to taste: 150 mg
- Dark chocolate - 2 pcs: 2 mg
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
Best Resources for Low-Sodium Diet
Here are some incredible resources to find recipes for a low-sodium diet -
Books:
- American Heart Association Low-Salt Cookbook
- 500 15-Minute Low Sodium Recipes by Dick Logue
- The Heart Healthy Cookbook for Beginners by Laura Kelley
- The Ultimate Mediterranean Diet Cookbook for Beginners by Marie D'Amico
- The Heart Healthy Cookbook for Two by Jennifer Koslo
Blogs:
Tips to Incorporate Low-Sodium Foods into Meals and Snacks
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.
How to Enjoy Low-Sodium Meals at Restaurants
You can still enjoy work lunches, dinners with friends, or tasty meals during trips by following the tips below for a low-sodium diet:
- Find out if there are low-sodium dishes available.
- Request for your dish to be prepared without salt and MSG.
- Order more green or fruit salads.
- Request for olive oil and vinegar dressings instead of regular dressings.
- Ask for dressings on the side so that you can adjust them.
- Go for whole-grain bread without salted toppings.
- Choose foods that have less sauce, gravy, or dressings.
- Opt for grilled, roasted, steamed, or poached food with gravy on the side.
- For dessert, pick plain cakes, meringues, sherbet, sorbet, etc.
Meals and Snacks at Fast Food Restaurant Chains
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:
Burger King
- Chicken Nuggets
- Jalapeno Cheddar Bites
Chipotle
- Salad
- Taco
Jamba Juice
- Smoothie Bowls
- Spring Veggie Egg Bake
McDonald’s
- Fruit and Maple Oatmeal
- Hotcakes
Starbucks
- Kale and Mushroom Egg Bites
- Oatmeal
Subway
- Veggie Delite Sandwich
- Tuna Salad
Taco Bell
- Black Beans and Rice
- Cinnamon Twists
- Soft Taco
Wendy’s
- Baked Potatoes
- Southwest Avocado Salad
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?
Low Salt Diet for Hypertension and Other Health Conditions
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.
Health Benefits of a Low-Sodium Diet
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:
Kidney Health
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.
Cancer Risk
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.
Overall Health
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.
What Can You Eat on a Low Sodium Diet? FAQs
Q: How can you find low sodium foods in grocery stores?
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.
Q: How much sodium in mg should a low sodium diet have?
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.
Q: Can you eat rice on a low-sodium diet?
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.
Q: Where can I find a low sodium diet plan PDF?
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.
Q: What is the best food for a low sodium diet?
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?
Go Low-Sodium - But with Care
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.
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