In This ArticleView AllIn This ArticleDefinition of Low SodiumBenefitsHow to Reduce SodiumLow-Sodium FoodsHigh-Sodium Foods
In This ArticleView All
View All
In This Article
Definition of Low Sodium
Benefits
How to Reduce Sodium
Low-Sodium Foods
High-Sodium Foods
9 Easy Ways to Cut Sodium in Your Diet
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TheDietary Guidelines for Americansrecommends that adults limit their sodium intake to less than 2,300 milligrams per day, a far cry from the 3,400 mg the average American consumes daily, according to theFood and Drug Administration.In fact, 90% of Americans eat too much salt, according to theU.S. Department of Health and Human Services.Excessive amounts of salt can be found in many packaged and prepared foods, so tweaking your diet to decrease sodium intake can be challenging.
Snacks like chips and pretzels are common high-salt culprits, but there are many less-obvious sources of sodium in the diet, such as chicken and turkey, pasta dishes, bread and condiments.
If you are starting a low-sodium diet, this guide will help you navigate a new way of eating.
How Much Sodium Is in a Low-Sodium Diet?
The term “low-sodium diet” means exactly what it says: it’s a diet that includes a low sodium intake.
The definition of “low sodium” varies among expert panels and can change if a person has a specific disease, such as chronic kidney disease.
For the average healthy person, the AHA recommends no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg per day for most adults, especially for those with high blood pressure.
However, the amount recommended for you may change, depending on your health and family history. If you have a health condition such as chronic kidney disease or type 2 diabetes, talk to your doctor about the limit that’s right for you.
8 Foods for When You’ve Eaten Too Much Sodium
Benefits of a Low-Sodium Diet
Sodium is a frequent addition to many foods that we eat, oftentimes in the form of table salt. Having some salt in your diet is important, as this mineral plays a role in many body processes, including fluid balance, nerve impulses and muscle contraction. Plus, table salt can enhance the flavor of certain foods and can help make mealtime more enjoyable.
But consuming too much sodium can be unhealthy, potentially leading to high blood pressure and related health problems. Conversely, sticking to a low-sodium diet is linked to many health benefits, including:
People who follow a low-sodium diet may also experience short-term effects, such as feeling less bloated or having less thirst, according to a 2020 study published inHypertension.
General Guidelines for Cutting Down on Sodium Intake
So, you want to limit your sodium intake, but where do you start? About 70% of the salt consumed comes from restaurant, prepackaged and processed foods, according to theAHA, which can make cutting down difficult.
The good news is that you don’t have to give your diet a complete overhaul. Instead, small swaps and tweaks can be incredibly impactful when it comes to trying to reduce your sodium intake.
For people who are starting their low-sodium diet, here are some general tips to consider:
Finding foods that are lower in sodium can be done with a little know-how. Typically, foods that are enjoyed in their closest-to-natural form will be lower in sodium than those that are more processed. To get you started, here are some top-pick low-sodium foods that should be on a low-sodium diet rotation.
Keep in mind some of these foods may be rich in minerals that people with chronic kidney disease may need to limit (like potassium). As such, you should always consult with your health care provider before starting any diet.
Fruits & Vegetables
Fruits and vegetables that are enjoyed fresh or freeze-dried are delicious without any added salt or sodium. Frozen veggies can be enjoyed on a low-sodium diet if they are not made with a salty sauce. Plain frozen fruits and vegetables are fantastic additions to a low-sodium diet.
When it comes to canned fruit, salt is very rarely added. As for canned vegetables, opting for “no added salt” options is the best way to go.
Some good produce choices include:
Grains
As long as the grain dishes you eat are not made with added salt or any salty ingredients (such as soy sauce), most grains can be important parts of a low-sodium diet. Some nutrient-dense choices include:
Proteins
Protein plays many important roles in the body and, thankfully, many protein sources are naturally sodium-free. Smoked, cured and preserved meats are typically riddled with salt or sodium-packed ingredients. However, fresh cuts of beef, chicken, eggs, fish and other proteins are OK when following a low-sodium diet.
Some protein sources to enjoy when you are limiting your sodium include:
Dairy
Many dairy foods are chock-full of magnesium, potassium and calcium, nutrients that support healthy blood pressure. But certain dairy foods, such as many cheeses, can be loaded with sodium, too. Thankfully, there are some delicious dairy foods that are low in sodium and jam-packed with nutrients, including:
Fat
Healthy fats are an important part of a healthy diet. Certain options can also be loaded with antioxidants and key vitamins, such as vitamin E. Somehealthy fat sourcesthat are perfectly acceptable on a low-sodium diet include:
High-Sodium Foods to Watch Out For
Finding low-sodium foods that fit into a low-sodium diet is not an impossible task. From fresh fruit tobaked chicken breastseasoned with fresh herbs, there are plenty of delicious foods that people on a low-sodium diet can enjoy.
However, if you’re following a low-sodium diet, some foods should be on your “once-in-a-while-foods” list, as they are notoriously high in sodium. In the United States, most sodium in the diet comes from packaged and restaurant foods. Eating more meals at home and sticking to fresher food options can be a great start when you are embarking on your low-sodium journey.
When it comes to specific foods, some items that are generallyhigh in sodiumand thus best to limit when you’re following a low-sodium diet, include:
The Bottom Line
About 90% of Americans 2 years and older are eating far more than the recommended sodium limit. And with nearly half of all adult Americans havinghypertensionand15% with chronic kidney disease, according to the Centers for Disease Control and Prevention, taking steps to keep sodium intake on the lower side should be prioritized.
Enjoy a full day of low-sodium meals starting withCinnamon Roll Overnight Oatsin the morning, aVeggie & Hummus Sandwichat lunchtime andChicken Cutlets with Sun-Dried Tomato Cream Saucefor dinner. You will feel satisfied and nourished while keeping your sodium intake under control at the same time.
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