Did you know that the average American eats five teaspoons or more of salt every 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 can help your body retain water and keep your muscles and nerves functioning smoothly.
Unfortunately, many people consume too much sodium, which can be harmful. A high-sodium diet may lead to serious health problems, such as high blood pressure and an increased risk of heart disease and stroke.
Here are the basics you need to know about the extent to which a low-sodium diet affects your health.
What is a low-sodium diet?
A low-sodium diet involves reducing the amount of sodium in your diet. Start by reducing the amount of high-sodium foods in your diet, such as regular canned soups, frozen dinners, processed cheese, and pre-seasoned packaged rice and pasta mixes.
You may be surprised to learn that most dietary sodium does not actually come from table salt added to food when cooking or eating. Seventy percent of the sodium in the diet comes from packaged, processed and prepared foods.
Processed foods, convenience foods, and foods available at fast food restaurants contain high amounts of sodium.
A great way to achieve a low-sodium diet is to replace these packaged and restaurant foods with fresh, whole-food ingredients that you cook at home.
What are the benefits of a low-sodium diet?
Recent research suggests that people who reduce their sodium intake may experience short-term benefits within a few weeks, including feeling less bloated or less thirsty.
A sodium-restricted diet may also have long-term benefits.
Helps reduce blood pressure and cardiovascular risk
According to a systematic review of research, a salt-restricted diet can lower blood pressure. Lower salt intake may also reduce the risk of cardiovascular disease due to its effect on blood pressure.
May improve gut health and reduce risk of stomach cancer
One study shows a link between high sodium intake and one of the most common cancers, stomach cancer. One study found that people who always added salt to their food at the table had a 41% higher risk of stomach cancer compared with people who rarely or never added salt.
Another study found that reducing dietary sodium can improve gut health. Participants who consumed less sodium had higher concentrations of short-chain fatty acids (SCFA), which help reduce inflammation, lower blood pressure and improve metabolic health.
What is a healthy amount of sodium per day?
The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 milligrams per day, or one teaspoon of salt. By comparison, the average daily sodium intake for most Americans is about 3,400 milligrams.
The American Heart Association (AHA) recommends adults aim even lower, reaching a daily limit of 1,500 milligrams of sodium.
Interesting facts: MyFitnessPal is the world’s #1 food and nutrition tracking app. Start tracking today!
Tips on how to eat less sodium
It’s one thing to understand the effects of sodium on the body. But how can you actually reduce your sodium intake?
Here are five tips to help you achieve that goal.
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 low-sodium meals yourself.
When you cook at home, you can choose how much salt to add for seasoning.
Here are some tips for keeping home-cooked meals low in sodium:
- Reduce the amount of conventional canned goods in your pantry. Prepare dry or fresh rice, pasta, beans, meat, and look for unsalted canned goods as needed.
- When using canned or frozen foods, check the label for sodium content.
- Include more fresh fruits and vegetables.
- Limit sauces, mixes and ready-to-eat products.
- Replace table salt with garlic, citrus juice, vinegar, spices, or salt-free seasonings.
2. Flavored without salt
Who says home-cooked meals need to be seasoned with salt? Limit the amount of table salt you use and add other condiments to season your food.
Alternatively, you can use the flavoring power of different herbs and spices to add flavor to your food. Here are some delicious options worth considering:
- garlic (fresh or powder)
- onion powder
- lemon juice
- nutritional yeast
- Balsamic or red wine vinegar
- chili
- red pepper flakes
3. Track sodium intake
Using a food and nutrition tracking app like MyFitnessPal is an easy way to monitor how much sodium you’re consuming in your diet. As you log each meal, the app tracks your progress toward your daily nutrition goals, including daily sodium intake.
You can check your journal at the end of the day, week, or month to see if you met your sodium goals. To help you achieve your health and nutrition goals, you can also browse a selection of low-sodium recipes directly from the app.
4. Flush high-sodium foods
For some sodium-containing canned beans, the salt content can be easily reduced by simply rinsing. First, empty the tank of water or brine. Then, rinse the beans thoroughly in a colander. Rinsing canned beans can reduce sodium content by 40%.
How to eat low-sodium foods
A good way to reduce your risk of heart disease and other health problems is to choose low-sodium foods. From fresh fruit to dairy, here’s a list of low-sodium foods to inspire your next meal.
cereals
- Quinoa
- brown rice
- whole wheat pasta
- oat
protein
- Fresh chicken, beef and pork
- fresh or frozen fish
- Egg
- Dried beans, peas and lentils
- raw nuts
vegetables and fruits
- any fresh fruit
- any fresh vegetables
- Frozen fruits and vegetables with no added sodium
dairy
High-sodium foods to watch out for
Here are some foods known to be high in sodium to watch out for:
- Seasoning and salt
- Condiments, Seasonings and Sauces
- Savory chips, nuts, crackers, pretzels, and more
- Processed and canned foods, including soups, beans, vegetables, etc.
- frozen food
- Instant rice, pasta or oatmeal
- Baked goods or prepared mixes
- Cured or canned meat
- high sodium cheese
Frequently asked questions
How to tell if a food is high in sodium?
Read Nutrition Facts labels on packaged foods. A food is considered high in sodium if it contains 20% or more of the daily recommended value of sodium per serving. Ideally, buy foods with 5% or less. Terms like “salted,” “pickled,” or “cured” on a product mean it may be high in sodium.
What are some recommendations for eating out on a low-sodium diet?
At restaurants, ask for food to be prepared without salt and order sauces and seasonings on the side. Look for dishes that are grilled, baked or steamed rather than fried or breaded.
Can a low-sodium diet help with weight loss?
Low-sodium diets are not specifically designed for weight loss, but they often contain small amounts of highly processed foods, which have been linked to weight gain.
Bottom Line: Low-Sodium Diet Guidelines
Many Americans consume far more sodium than the recommended sodium limit, so now is a good time to start monitoring your salt intake.
To help achieve your sodium goals, you can:
- Reduce your intake of packaged and processed foods and choose low-sodium snacks
- Read nutrition labels carefully
- Track your sodium intake
- Work to bring low-sodium foods into your home
Of course, following a low-sodium diet doesn’t mean you have to live on plain chicken breasts and unseasoned vegetables for the rest of your life. With the right spices and delicious substitutions, you can satisfy your taste buds without a grain of salt.
Originally uploaded 12/18/2017 | Updated 7/30/2024
