Did you know that the average American eats five or more teaspoons of salt each day—20 times more than the body needs?
Sodium is a mineral found naturally in many foods. Having the right amount of sodium in your diet helps your body stay hydrated and keeps your muscles and nerves running smoothly.
Unfortunately, many people eat too much sodium, and that can be harmful. High sodium diets can cause serious health problems down the road, like high blood pressure and an increased risk for heart disease and stroke.
Here are the basics you need to know about how low sodium eating can affect your health.
What Is a Low Sodium Diet?
Eating a low sodium diet involves cutting down on the sodium you eat and drink. Start by reducing the amount of high sodium foods in your diet, like regular canned soups, frozen dinners, processed cheese, and pre-seasoned, packaged rice and pasta mixes.
You might be surprised to know most dietary sodium doesn’t actually come from table salt added to food when cooking or eating. Seventy percent of sodium in the diet comes from packaged, processed, and prepared foods.
Large amounts of sodium hide in processed, and convenience foods and foods served at fast food restaurants.
One good way to achieve a low sodium diet is to replace these packaged and restaurant foods with fresh whole-food ingredients you cook yourself at home.
What are the benefits of low sodium eating?
Recent studies show that people who decrease sodium intake may experience short-term benefits in a matter of weeks, including feeling less bloated or less thirsty.
Sodium-restricted diets may also have longer-term benefits.
Could help lower blood pressure and cardiovascular risk
According to a systematic review of studies, a salt-restricted diet can reduce blood pressure. Because of its effects on blood pressure, lower salt intake can also lower your risk of cardiovascular disease.
May improve gut health and reduce risk of stomach cancer
High sodium consumption has been linked in one study to one of the most common forms of cancer—gastric (stomach) cancer. One study found that people who always added salt to their food at the table had a 41% higher risk for gastric cancer compared to those who rarely or never added salt.
Another study found that reducing dietary sodium can improve gut health. The participants consuming less sodium had a higher concentration of short-chain fatty acids (SCFAs), which can help reduce inflammation, lower blood pressure, and improve metabolic health.
What’s a healthy amount of sodium per day?
The Dietary Guidelines for Americans recommend that adults keep their sodium intake under 2,300 milligrams per day—about a teaspoon of table salt. Compare that to the daily average sodium intake for most Americans, which is around 3,400 mg.
The American Heart Association (AHA) suggests that adults aim even lower, hitting the limit of 1,500 sodium mg per day.
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Tips on How To Eat Less Sodium
Understanding the effects of sodium on your body is one thing. But what can you do to really cut down on sodium?
Here are five tips to help you get there.
1. Buy fresh and prepare your own food
To avoid the hidden sodium content in many processed foods, try buying fresh, whole foods and preparing your own low-sodium meals.
When you cook at home, you can choose how much salt to add for flavor.
Here are a few tips to keep your home-cooked meals low in sodium:
- Reduce the amount of regular canned foods in your pantry. Prepare dried or fresh rice, pasta, beans, meats and look for no salt added canned foods as needed.
- When using canned or frozen foods, check the label for sodium content.
- Include more fresh fruits and vegetables.
- Limit sauces, mixes, and instant products.
- Replace table salt with garlic, citrus juice, vinegar, spices, or salt-free seasonings.
2. Add flavor without salt
Who says you need salt to bring flavor to your home-cooked meals? Limit the amount of table salt and instead add other flavorings to spice up your food.
Or you can tap into the seasoning power of different herbs and spices to bring flavor to your food. Here are a few flavorful options to consider:
- Garlic (fresh or powder)
- Onion powder
- Lemon juice
- Nutritional yeast
- Balsamic or red wine vinegar
- Paprika
- Red pepper flakes
3. Track your sodium intake
Using a food and nutrition tracking app like MyFitnessPal is an easy way to keep tabs on how much sodium you’re getting in your diet. When you log each meal, the app tracks your progress towards your daily nutrient goals, including daily sodium intake.
You can review your diary at the end of the day, week, or month to see if you have reached your sodium goal. To help you towards achieving your health and nutrition goals, you can also browse curated low-sodium recipes—straight from the app.
4. Rinse high-sodium foods
For some sodium-loaded canned beans, you can easily reduce the amount of salt just by rinsing them. First, empty out the water or brine that came in the can. Then, rinse the beans thoroughly in a colander. Rinsing canned beans can reduce sodium by 40%.
Low Sodium Foods To Eat
A good way to reduce the risk of heart disease and other health conditions is to choose foods low in sodium. From fresh fruits to dairy, here’s a lower in sodium food list to inspire your next meal.
Grains
- Quinoa
- Brown rice
- Whole grain pasta
- Oats
Protein
- Fresh cuts of chicken, beef, and pork
- Fresh or frozen fish
- Eggs
- Dried beans, peas, and lentils
- Raw nuts
Vegetables and Fruits
- Any fresh fruit
- Any fresh vegetables
- Frozen fruit and vegetables without added sodium
Dairy
High-Sodium Foods To Look Out For
Here are some foods notoriously high in sodium to look out for:
- Seasonings with salt
- Condiments, dressings, and sauces
- Salted chips, nuts, crackers, pretzels, and more
- Processed and canned foods, including soups, beans, vegetables, and more
- Frozen meals
- Instant rice, pasta, or oatmeal
- Baked goods or pre-prepared mixes
- Cured or canned meat
- High sodium cheeses
Frequently Asked Questions
How can I tell if a food is high in sodium?
Read the Nutrition Facts label on packaged foods. A food item is considered high in sodium if it contains 20% or more of the daily recommended value per serving. Ideally, shop for foods with 5% or less. Terms like “salted,” “cured,” or “brined” on a product mean it’s probably high in sodium.
What are some tips for eating out on a low sodium diet?
At restaurants, ask for your food to be prepared without added salt, and order sauces and dressings on the side. Look for grilled, baked, or steamed dishes instead of fried or breaded items.
Can a low sodium diet help with weight loss?
Low sodium diets aren’t specifically intended for weight loss, but they are typically low in highly processed foods, which have been linked with weight gain.
The Bottom Line: Guide to Low Sodium Eating
Many Americans consume far more than the recommended sodium limit, so now is a great time to start monitoring your salt intake.
To help meet your sodium goals, you can:
- Cut back on packaged and processed foods and choose low sodium snacks
- Carefully read nutrition labels
- Track your sodium intake
- Make an effort to bring low-sodium foods into your household
Of course, following a low-sodium diet doesn’t mean you have to live off plain chicken breasts and unseasoned vegetables for the rest of your life. With the right spices and flavorful substitutes, you can satisfy your taste buds without a single grain of salt.
Originally published December 18, 2017; Updated July 30, 2024