What Can You Eat on a Low-Sodium Diet? The Complete Guide

High sodium levels are linked to various health issues, such as hypertension, stroke, and kidney disease. To reduce these risks, a low-sodium diet is highly recommended. But what exactly can you eat on a low-sodium diet, and how do you plan one?

A low-sodium diet typically restricts sodium intake to 2,300 mg per day, with an ideal limit of 1,500 mg for those with hypertension or heart conditions. It focuses on whole foods like fresh fruits, vegetables, lean meats, and low-sodium dairy, while avoiding processed and high-sodium foods.

Key Takeaways

• A low-sodium diet includes more whole foods and fewer processed items.
• Ideal sodium intake is less than 2,300 mg per day.
• For individuals with high blood pressure, 1,500 mg is recommended.

Daily Sodium Limit by Age Group

To effectively incorporate low-sodium foods into your diet, start by understanding your daily sodium limits. According to the FDA, adults should aim for no more than 2,300 mg of sodium per day, which is approximately 5 grams (less than a teaspoon) of salt. Here’s a breakdown of recommended daily sodium intake for different age groups:

• 14+ years: 2,300 mg
• 9-14 years: 1,800 mg
• 4-8 years: 1,500 mg
• 1-3 years: 1,200 mg

Health Benefits of a Low-Sodium Diet

A low-sodium diet is beneficial for overall health and can help:

• Manage blood pressure and reduce hypertension risk.
• Support kidney function by reducing fluid retention.
• Lower the risk of stomach cancer.
• Improve heart health by reducing the strain on your cardiovascular system.

Shopping List for a Low-Sodium Diet - List of Low-Sodium Foods

When grocery shopping for a low-sodium diet, focus on fresh, whole foods, and carefully read labels on packaged items. Look for sodium-free or low-sodium options, such as:

• Lean Meats & Poultry: Beef, pork, chicken, and turkey (without added marinades or sauces)
• Fish: Cod, flounder, salmon, tuna
• Eggs: Whole eggs, low-sodium substitutes
• Whole Grains: Barley, quinoa, brown rice
• Fruits & Vegetables: Apples, bananas, spinach, broccoli
• Dairy & Alternatives: Low-sodium cheeses, almond milk, rice milk
• Unsalted Snacks & Condiments: Unsalted nuts, seeds, mustard paste, and pureed tomato.

High-Sodium Foods to Avoid

Some foods naturally contain high sodium or have added salt during processing. Limit or avoid these:

• Fresh Seafood & Shellfish: Anchovy, bass, clam, crab, lobster, octopus, oyster, prawn, salmon, sardine, and scallop. These items often contain high sodium levels, especially when smoked, canned, or preserved.
• Processed Meats: Ham, hot dog, beef jerky, deli meats, pepperoni, sausage, and spam. Processed meats are usually cured, seasoned, or preserved with added salt.
• Preserved Foods: Canned vegetables, sauerkraut, pickles, etc. These foods often contain added salt for preservation and flavor enhancement.
• High-Sodium Dairy Products: Processed cheese, butter, buttermilk, cottage cheese, gouda, cheese spreads. These dairy products contain added salt to improve shelf life and taste.
• Condiments & Sauces: Soy sauce, ketchup, and BBQ sauce. These often include significant amounts of salt for flavor and preservation.
• Pre-Packaged Meals: Canned soups, Ramen, and flavored snacks. These are notorious for high sodium content due to preservatives and flavor.

By avoiding or limiting these high-sodium foods and incorporating fresh, whole alternatives, you can better manage your sodium intake and improve overall health.

Sodium-Based Ingredients to Watch For

When shopping for packaged foods on a low-sodium diet, carefully check the ingredient labels for sodium-based additives, as these can significantly increase your sodium intake. Common sodium-containing ingredients to watch for include:

• Disodium phosphate
• Monosodium glutamate (MSG)
• Various salts: table salt, sea salt, rock salt, pink salt
• Sodium alginate
• Sodium bicarbonate (baking soda, baking powder)
• Sodium citrate
• Sodium nitrite

Limiting these ingredients is crucial for better sodium management, particularly for individuals dealing with hypertension or cardiovascular conditions.

For more control over your diet, consider CookUnity’s meal delivery service. Our chef-crafted, ready-to-eat meals include a variety of low-sodium options, made with the freshest ingredients and delivered right to your door. Meals are ready in 2 minutes or less—making healthy eating easy and convenient. Try CookUnity and save 50% on your first week and 10% on the next three today!

Planning a Low-Sodium Meal

When creating low-sodium meals, aim to keep sodium intake under 500 mg for main meals and below 200 mg for snacks. Here’s an example of a 2,000-calorie low-sodium meal plan with less than 1,200 mg of sodium for the entire day:

Breakfast:

• Oatmeal with milk (1 cup): 140 mg
• Walnuts (1 tbsp): 0 mg
• Banana (1 medium): 1 mg
• Brown sugar (1 tsp): 0 mg
• Cinnamon (1 pinch): 0 mg

Morning Snack:

• Plain Greek yogurt (6 oz): 70 mg
• Raspberries (¼ cup): 0 mg
• Pecans (unsalted, 2 tbsp): 0 mg

Lunch (Salad):

• Spinach (1 cup): 16 mg
• Romaine lettuce (1 cup): 9 mg
• Cucumber (½ piece): 4 mg
• Tomato (1 small): 5 mg
• Avocado (¼ piece): 21 mg
• Hard-boiled eggs (2): 125 mg
• Dressing: 150 mg (olive oil - 1 tbsp, balsamic vinegar - 1 tbsp, pinch of salt and pepper, herbs to taste)

Afternoon Snack:

• Baby carrots (1 cup): 60 mg
• Hummus (2 tbsp): 120 mg

Evening Snack:

• Low-sodium whole grain crackers (6 pcs): 54 mg
• Cheddar cheese (1 oz): 180 mg

Dinner:

• Baked salmon with dill (1 serving): 74 mg
• Kale (1 cup) sautéed in olive oil (1 tsp) and garlic: 11 mg
• Brown rice (½ cup) with olive oil (1 tsp), salt (1 pinch), and basil to taste: 150 mg
• Dark chocolate (2 pcs): 2 mg

Total Sodium for the Day: 1,192 mg

Additional Tips for a Low-Sodium Diet

• Read Labels: When buying packaged foods, check for sodium-based ingredients like monosodium glutamate (MSG), sodium nitrate, or any salt variations.
• Cook at Home: Preparing meals at home allows you to control sodium levels by using fresh ingredients and herbs instead of salt.
• Watch Out for Hidden Sodium: Foods like canned goods, processed meats, and frozen meals often contain hidden sodium, so opt for "low-sodium" or "no salt added" versions whenever possible.

Tips for Eating Out on a Low-Sodium Diet

Eating out doesn’t have to derail your low-sodium diet. Follow these tips to make healthier choices:

• Request Low-Sodium Preparation: Ask for your meal to be cooked without added salt or MSG.
• Sauces and Dressings on the Side: Request sauces and dressings to be served on the side to control how much you use.
• Choose Cooking Methods Wisely: Opt for grilled, steamed, or roasted dishes instead of fried or breaded options.
• Salad Dressings: Select simple dressings like olive oil and vinegar instead of creamy or processed dressings, which often contain hidden sodium.

For more control over your diet, consider CookUnity’s meal delivery service. Our chef-crafted, ready-to-eat meals include a variety of low-sodium options, made with the freshest ingredients and delivered right to your door. Meals are ready in 2 minutes or less—making healthy eating easy and convenient. Get started today!

Low-Sodium Options at Fast Food Chains

Finding low-sodium choices at fast food restaurants can be challenging, as most menu items are high in sodium due to added preservatives, seasonings, and sauces. However, you can choose some relatively lower-sodium options at popular chains:

• Burger King: Chicken Nuggets, Jalapeno Cheddar Bites
• Chipotle: Salads, Tacos (without added sauces)
• Jamba Juice: Smoothie Bowls, Spring Veggie Egg Bake
• McDonald’s: Fruit and Maple Oatmeal, Hotcakes
• Starbucks: Kale and Mushroom Egg Bites, Oatmeal
• Subway: Veggie Delite Sandwich, Tuna Salad
• Taco Bell: Black Beans and Rice, Cinnamon Twists, Soft Taco
• Wendy’s: Baked Potatoes, Southwest Avocado Salad

Foods to Avoid at Fast Food Chains

Avoid ordering items that are typically loaded with sodium, like burgers, pizzas, and other meals featuring processed cheese, butter, or dressings. Instead, focus on fresh salads and dishes with simple ingredients to keep sodium levels in check.

Low-Sodium Diet for Hypertension and Heart Health

Hypertension, or high blood pressure, is a global health issue that increases the risk of heart disease. Reducing sodium intake is one of the most important dietary steps for managing and preventing hypertension.

High sodium levels cause the body to retain water, which increases blood volume and pressure. This forces the heart to work harder, potentially damaging blood vessels and increasing the risk of heart disease. A low-sodium diet can significantly lower blood pressure, especially for those at risk of cardiovascular issues.

The American Heart Association recommends keeping daily sodium intake below 1,500 mg for those with hypertension or heart disease. Reducing sodium to 1,000 mg per day offers even greater benefits. To put it into perspective, half a teaspoon of salt contains around 1,150 mg of sodium. Reducing salt and processed foods can help you manage hypertension and support heart health effectively.

Frequently Asked Questions (FAQs) on Low Sodium Diet

How can you find low sodium foods in grocery stores?

When you’re at the grocery store shopping for low-sodium foods, pick fresh foods, whether animal-sourced or plant-sourced. Most of these are naturally low in sodium. Plus, avoid packaged, processed, and pre-cooked foods. Check the label to ensure that its sodium intake is not more than 20% of Daily Value.

How much sodium in mg should a low sodium diet have?

A low-sodium diet may have less than 2300 mg of sodium per day. But if you want to be a little more cautious about your shooting blood pressure and take more care of your heart, kidney, and overall health, you can restrict the quantity of daily sodium intake to 1500-2000 mg.

Can you eat rice on a low-sodium diet?

Yes, you can eat rice on a low-sodium diet - provided it is cooked without salt. White or brown rice, when boiled or steamed in water only, is sodium-free. But when rice is cooked into meals like fried rice, risotto, etc., or cooked in broth, there’s added salt, butter, etc.

Where can I find a low sodium diet plan PDF?

If you are looking for a low-sodium diet plan, you can easily find some downloadable versions online. Here is a 7-day meal plan that can be handy in keeping you on track. You can also try to follow a simple plan with a week of healthy DASH eating plan.

What is the best food for a low sodium diet?

The best foods for a low-sodium diet plan can be whole grains, fresh fruits and vegetables, lean protein from animals, eggs, and milk. Even if you do pick packaged or processed foods like fortified cereals or yogurt, read the label to ensure that it’s low-sodium.

Final Thoughts

Whether you're eating at home or dining out, sticking to a low-sodium diet requires planning and smart choices. By incorporating low-sodium ingredients and carefully selecting restaurant options, you can maintain your health goals without sacrificing flavor. For a hassle-free way to enjoy low-sodium meals, try CookUnity’s meal delivery service and save 50% on your first week and 10% on the next three today!

Explore More From Our Blog

• How Much Sodium on a Low-sodium Diet Can You Have?
• What Foods Are Good for Low Sodium Levels?
• What Foods Are Low in Sodium? Make Healthier Choices

References:

Health.gov, Dishonfish, BBC goodFOOD, European Food Information Council (EUFIC), Action on Salt, UCSF Health, Cleveland Clinic, WebMD, Healthline, Agricultural Research Service (ARS), FDA