Sodium is a mineral & an electrolyte that helps regulate fluid balance in the body. It is found naturally in foods and is also added to foods (as salt). Our bodies need only a small amount of sodium to function properly, yet most Americans consume more sodium than they need. Excess sodium can have adverse effects on health, from raising blood pressure to making the body retain more fluid, which may cause swelling in certain body parts such as the legs and feet. The daily recommendation is 2,300 mg, although some individuals who can benefit from a low sodium diet are advised to consume less.
Reasons to follow a low sodium diet
Whether your dietitian/healthcare provider has prescribed a low sodium diet or you are concerned about the health repercussions of consuming excess sodium, consuming less sodium may not only provide positive health benefits but also prevent certain illnesses in the future.
Benefits of a low sodium diet:
- Helps prevent heart disease (the leading cause of death in the U.S.) & aids in recovery
- Helps prevent stroke & aids in recovery
- Reduces negative symptoms of diabetes and cirrhosis
- Helps prevent brain damage caused by high blood pressure
- Lowers your blood pressure
- Reduces your risk of a heart attack
- Lowers your LDL cholesterol
- Prevents congestive heart failure
- Decreases your risk of kidney damage
- Lowers your chance of stroke
- Lessens the chance of a brain aneurysm
- Protects your vision
- Reduces your risk of diabetes
- Improves your memory
General guidelines for a low sodium diet
Do’s:
- Reduce the amount of salt you add to food and when cooking
- Choose low sodium foods (how to read food labels)
- Salt substitutes are sometimes made from potassium, so read the label. If you are on a low potassium diet, check with your doctor before using those salt substitutes.
- Season your foods with low sodium spices, herbs, lemon, garlic, ginger, vinegar and pepper
- Read ingredient labels to identify foods high in sodium (how to read food labels)
- Eat more home-cooked meals
- Avoid medications that contain sodium, such as Alka-Seltzer and Bromo-Seltzer (consult your physician about the medication you take)
Don’ts:
- Don’t use seasonings & sauces that contain high levels of sodium – garlic salt, onion salt, meat tenderizers, broth mixes, soy sauce, teriyaki sauce, barbecue sauce, olives, pickles, bacon bits and more
- Don’t use softened water for cooking or drinking
- Don’t eat too much fast food (depending on your sodium target, you might want to avoid fast food altogether)
- Don’t consume too many processed foods such as salted potato chips
- Don’t consume too many canned soups and entrees, instant cereals and puddings, or sauce mixes
- Don’t use table salt substitutes unless advised otherwise
- Don’t drink beverages high in sodium, like sports drinks, vegetable juices and caffeinated drinks
How to read nutrition labels for sodium
Understanding how to read nutrition labels is crucial when managing a low sodium diet. Use the Nutrition Facts section to check the amount of sodium in the foods you eat (or are about to eat) and compare your options wisely. As a general rule of thumb, choose products with 5% Daily Value (DV) or less; 20% DV, for example, is considered too high. Also, look for foods labeled “low sodium,” “reduced sodium” or “no salt added,” as these varieties typically contain very little sodium.
Sodium-related terms you may come across when checking nutrition labels:
- Sodium-free – Less than 5 milligrams of sodium per serving and contains no sodium chloride
- Very low sodium – 35 milligrams or less per serving
- Low sodium – 140 milligrams or less per serving
- Reduced (or less) sodium – At least 25 percent less sodium per serving than the usual sodium level
- Light (for sodium-reduced products) – If the food is “low calorie” and “low fat” and sodium is reduced by at least 50 percent per serving
- Light in sodium – If sodium is reduced by at least 50 percent per serving
Note: Sodium levels may vary in similar foods depending on brand & serving sizes.
For example, here is the Nutrition Facts label for an ordinary breakfast cereal muffin. The two most important pieces of information to look out for when following a low sodium diet are the Serving Size – the amount of the “food” (in our case, the muffin) that is typically consumed – and the Sodium – the amount of sodium contained in the “food” (muffin) per serving.
Find exact sodium contents using a food calculator
Use the built-in calculator from WebMD to find the exact sodium contents of the foods you eat.
- Open WebMD’s Food Calculator tool
- In the search bar, type the name of the food (e.g., “apple”, “rice”, “oatmeal”, “muffin”)
- Refine your search by selecting the type of food, serving size, and more
- Enter the serving size (refer to the Nutrition Facts of the food)
- After confirming your serving size, click “View Nutrition Facts” to see more nutrient information, such as sodium levels, carbohydrates and more
Low sodium foods list
Sodium is a mineral & an electrolyte that helps regulate fluid balance in the body. It is found naturally in foods and is also added to foods (as salt). Our bodies need only a small amount of sodium to function properly, yet most Americans consume more sodium than they need. Excess sodium can have adverse effects on health, from raising blood pressure to making the body retain more fluid, which may cause swelling in certain body parts such as the legs and feet. The daily recommendation is 2,300 mg, although some individuals who can benefit from a low sodium diet are advised to consume less.
Vegetables and fruits
Low sodium – contains less than 140 mg of sodium
- Artichoke
- Bell pepper
- Broccoli
- Carrot
- Celery
- Radish
- Sweet Potato
Very low sodium – contains less than 35 mg of sodium
- Apricots, Dried
- Brussels Sprouts
- Cabbage, Green
- Cabbage, Pe-tsai
- Cabbage, Red
- Cantaloupe
- Cauliflower
- Cauliflower, Green
- Chickpeas
- Chili Peppers, Hot
- Collard Greens
- Endive
- Figs, Dried
- Grapes
- Honeydew
- Mushrooms
- Okra
- Onion
- Onion, Green
- Papaya
- Parsley
- Lentils
- Lettuce, Iceberg
- Lettuce, Leaf
- Lima Beans
- Peas, Split
- Pigeon Peas
- Pineapple
- Pink Beans
- Pinto Beans
- Prickly Pear
- Raisins, Seedless
- Rhubarb
- Rutabagas
- Snap Beans, Yellow
- Spaghetti Squash
- Tomato
- Small White Beans
- White Beans
- Winged Beans
No sodium – contains less than 5 mg of sodium
- Apple
- Apricot
- Asparagus
- Avocado
- Banana
- Green Beans
- Blackberries
- Blueberries
- Carambola
- Cherries, Sweet
- Corn
- Cucumber
- Currants, Dried
- Dates
- Eggplant
- Raspberries
- Squash, Crookneck
- Squash, Summer
- Strawberries
- Tangerine
- Watermelon
- Endive, Belgian
- Figs
- Garlic
- Gooseberries
- Grapefruit
- Guava
- Kiwifruit
- Lemon
- Lettuce, Romaine
- Lime
- Mango
- Nectarine
- Orange
- Peach
- Pear
- Pepper, Le Rouge Royale
- Plums
- Plums, Dried
- Potato
- Pummelo
Grains, breads and cereals
Grains and wheat-derived products usually contain high levels of sodium, so make sure to look for foods with 5% Daily Value (DV) or less for sodium – 20% or more is high.
- Whole grain bread
- Granola
- Puffed rice
- Rolled oats
- Shredded wheat
- Whole grains like brown or wild rice, barley or quinoa
- Whole-wheat or whole-grain pasta
- Whole-grain hot or cold breakfast cereals like oatmeal or shredded wheat
- Unsalted popcorn or low-sodium chips and pretzels
- Whole-grain breads, bagels, English muffins, tortillas, and crackers
Protein
Meat and poultry: Choose fresh cuts when possible. Avoid processed meats such as bacon, hot dogs, sausages and bologna.
- Beef
- Chicken
- Turkey
- Venison
- Lamb
- Pork
Seafood: Processed seafood may have higher sodium due to added salt.
- Catfish
- Tilapia
- Salmon
Soy: Soybeans are almost sodium-free, making them one of the healthiest sources of protein on this list.
- Tofu
- Roasted soybeans
- Falafel
Dairy
Sodium content in dairy products varies drastically by brand. Make sure to read the nutrition label on the back.
- Low sodium cottage cheese
- Fat-free or low-fat yogurt
- Skim or 1% milk
- Soy-based drinks with added
calcium - Cream
- Non-dairy creamers
- Sour cream
- Ice cream
Condiments & fats
Perfect for seasoning salads and adding a hint of flavor to foods.
- Unsalted nuts & seeds like peanuts, cashews, almonds, Brazil nuts and pecans
- Olive oil and other cooking oils
- Low sodium mayonnaise
- Unsalted butter or margarine
- Low sodium salad dressings
- Spices and herbs without sodium
or salt - Vinegar
- Lemon
- Fresh horseradish or prepared
without salt - Baking soda and powder
- Cream of tartar
- Mustard
- Tabasco sauce or low sodium chili
sauces
Popular foods high in sodium you should avoid
Generally speaking, if you are on a low sodium diet, the list of foods you shouldn’t eat can be a lengthy one. Here are some examples of what you should avoid the next time you go shopping:
- Bread and baked goods – Bagels, breakfast cereals, boxed mixes like cakes, pancakes, muffins, cornbread, baguettes
- Light snacks – Branded crackers and similar items like chips, pretzels, popcorn and ready dips
- Starchy carbohydrates – Mac and cheese mixes and other spaghetti mixes; instant, frozen and canned dishes; seasoned meals
- Canned fruits & veggies – Pickled vegetables, relishes, sauerkraut, tomato sauce and any other sauces
- Legumes – Canned beans and peas, and packaged meals made with high sodium foods like bacon, pork and ham
- Meats – Anything salted, canned or smoked, including many deli meats and poultry; the usual suspects are hot dogs, sausages, salami, packaged beef jerky, frozen meat
- Drinks – Sports drinks, vegetable juices, some caffeinated drinks
- Dairy – Cottage cheese, buttermilk, and processed dairy like cheeses
- Other – Instant pudding, packaged desserts, powdered and canned soup mixes, stocks, frozen soups
Tips when following a low sodium diet
Reducing the amount of sodium you consume on a daily basis doesn’t have to be a compromise. You can still enjoy eating healthy foods that taste great even without the added salt. Here are several tips to help you make that transition:
- Add more potassium to your diet: Foods high in potassium can help lower your blood pressure. Good sources of potassium include sweet potatoes, cantaloupe, beans, bananas, milk and yogurt
- Choose less salt when eating out: If you are at a restaurant, ask for low-sodium dishes and let your waiter/waitress know that you want to avoid added salt as much as possible; they will let the chef/cook know when your food is being prepared
- Cook more at home: Cooking at home is one of the best ways to ensure that the food you eat is exactly as you expect it to be. Avoid sodium-rich seasonings and sauces; instead, use condiments like olive and coconut oils and sauces that are low in sodium.
- Stay hydrated: Drink at least 8 glasses of water per day or as instructed by your healthcare provider
