Low Sodium

Lower blood pressure and the risk of heart attack and stroke; also helps build stronger bones

Recommended For

Arteries, reduce hardening, Bloating, reduction, Bones, strengthening, Brain aneurysm prevention, CHF prevention, Decrease LDL (bad) cholesterol, Decrease risk of kidney damage, Diabetes, reduce risk, Dementia, lower risk, Headache reduction, Heart, pump effectively, High blood pressure, Kidney stone reduction, Memory improved, Reduce heart attack risk, Stomach cancer, lower risk, Stroke prevention, Swelling reduction, Vision protection.

Diet Goals

Reduce sodium intake

  • Limit daily sodium to 1,500-2,300 mg; 1 tsp salt = 2,325 mg
  • Monitor potassium intake; salt substitutes are high in potassium
  • Decrease packaged foods; more home made
Global efforts to reduce salt intake 30% by 2025 would save 3 million lives per year. High salt can cause high BP, heart attacks and strokes.

Food Recommendations

Foods to Eat

Low sodium: Unsalted trail mix, popcorn, nuts, seeds
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Eggs: Whole eggs, egg yolks, egg whites

Foods to Avoid

High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Pickled or cured meats: Canned, pickled, salted, cured or smoked meat, fish
Restaurant, fast food: High in fat, salt, sugar, sauces, fried food
Processed vegetarian food: Prepackaged plant based meat, cheese & dairy
Full fat dairy: Whole milk, yogurt, butter, cheese
Processed meats: Sausage, hot dogs, jerky, deli meat, bacon

Diet Rules

Additional Information

Research

Studies show reduced sodium intake lowers BP which reduces the risk of heart disease and stroke.
A Chronic Disease Risk Reduction (CDRR) Intake of 2,300 mg/d of sodium based on the evidence that reducing sodium can lower risk of chronic disease.
High salt diet can contribute to osteoporosis, stomach cancer, kidney disease, kidney stones, obesity.

Caveats

About 70% of sodium consumed is from processed and restaurant foods.
Salt substitutes are high in potassium; kidney disease can lead to dangerously high potassium; talk to MD.
Caution salt in common foods: Bread, pizza, sandwiches, cheese, cold cuts, soup, tacos, salty snacks, chicken.
People with highest sodium intake have a 20% higher risk of death from any cause than people with lowest intakes.

References

Effects of Excess Sodium Infographic. (n.d.). American Heart Association. Retrieved August 16, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/effects-of-excess-sodium-infographic
Could Limiting Salt Protect Against Alzheimer’s? (2018). Being Patient. https://www.beingpatient.com/salt-and-alzheimers/
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Carbone, L., Johnson, K., Huang, Y., Pettinger, M., Thomas, F., Cauley, J., Crandall, C., Tinker, L., LeBoff, M., Wactawski-Wende, J., Bethel, M., Li, W., & Prentice, R. (2016). Sodium Intake and Osteoporosis. Findings From the Women’s Health Initiative. NIH, National Library of Medicine, The Journal of Clinical Endocrinology & Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4880174/
Sodium Intake and Health. (2021). Centers for Disease Control. https://www.cdc.gov/salt/index.htm
Heart Failure Diet: Low Sodium. (2019). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17072-heart-failure-diet-low-sodium
Coffman, M. (2018). Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein. SFGate-Healthy Eating/Nutrition. http://healthyeating.sfgate.com/daily-amounts-carbs-fat-fiber-sodium-protein-4230.html
Guo, R., Li, N., Yang, R., Liao, X.-Y., Zhang, Y., Zhu, B.-F., Zhao, Q., Chen, L., Zhang, Y.-G., & Lei, Y. (2021). Effects of the Modified DASH Diet on Adults With Elevated Blood Pressure or Hypertension: A Systematic Review and Meta-Analysis. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2021.725020
Law, M., Frost, C., & Wald, N. (1991). By how much does dietary salt reduction lower blood pressure? BMJ : British Medical Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1669188/
Lennie PhD, Chung PhD, M., RN, & Moser PhD. (2013). What Should We Tell Patients with Heart Failure about Sodium Restriction and How Should We Counsel Them? NIH, National Library of Medicine, Curr Heart Fail Rep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3774591/
Nutrition and healthy eating. DASH diet: Healthy eating to lower your blood pressure. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456#:~:text=DASH%20stands%20for%20Dietary%20Approaches,density%20lipoprotein%20(LDL)%20cholesterol
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Heart Healthy DASH or Cardiac Diet – What It is. (n.d.). Memorial Sloan Kettering Cancer Center. Retrieved January 25, 2022, from https://www.mskcc.org/experience/patient-support/nutrition-cancer/diet-plans-cancer/cardiac-diet
Mirabelli MD, M., Shehab MD, R., & Champagne, C. M. (2012). DASH Diet. The DASH diet, or a similar combination, with modest sodium restriction should be considered as first-line treatment for prehypertension and early stage I hypertension. Science Direct. https://www.sciencedirect.com/topics/nursing-and-health-professions/dash-diet
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Low Sodium Diet. (2017). UVA Nutrition/University of Virginia Health System. https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/04/Low-Sodium-Diet.pdf
Welch, C. (2020). How a Low-Sodium Diet Helps Hepatitis C and Liver Disease. HepatitisC.net. https://hepatitisc.net/living/low-sodium
Zumpano RD, J. (2023). Heart Failure Diet: Foods To Eat and Avoid. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/17072-heart-failure-diet-low-sodium