When people talk about sodium, they usually mean table salt — technically, sodium chloride. Around the world, people use salt to add flavor and verve to savory dishes. We eat salt because the body requires it to send nerve impulses from the brain to the body, enable muscle contraction, and act as an electrolyte, regulating your blood pressure and blood volume.
However, most people get too much salt. Your physician or dietitian may have told you to lower your sodium intake to bring your blood pressure under control, or you may want to limit salt intake to counteract health concerns. The body requires less than 500 milligrams of dietary sodium daily for good health, yet most Americans consume 3,400 milligrams per day! Many foods have strong, vibrant flavor without needing additional salt to enhance their taste, and here we share the best options.
Sodium is a mineral we need to survive. Along with potassium, magnesium, and chloride, sodium is an electrolyte, a substance in our blood that sparks a small electric charge to help our body to function normally.
The kidneys regulate sodium levels in your body. When sodium levels rise too high, your body retains water, you gain weight, and your skin may look puffy. Water retention due to elevated sodium increases the amount of fluid in your blood, which means you have a higher blood volume. This, in turn, raises your blood pressure — the force of blood pushing against the walls of your arteries — which strains the heart.
According to the U.S. Centers for Disease Control and Prevention (CDC), low-sodium foods are those with less than 140 milligrams per serving. Moderate-sodium foods have between 140 and 400 milligrams per serving, and high-sodium foods contain more than 400 milligrams per serving.
The best low-sodium foods are natural, whole foods: vegetables, fruits, nuts, seeds, and grains. A medium banana or a handful of walnuts has only 1 milligram of sodium, a cup of dried lentils contains 4 milligrams, and half an avocado has 10 milligrams.
At Global Healing, we recommend you follow a plant-based diet for optimal health, avoiding meat and animal products. According to research by the National Institutes of Health, people who eat vegetarian diets have lower mortality rates.[1] Vegetarian and vegan diets are typically full of nutrient-dense foods and high in fiber, and, as a result, are associated with lower rates of cancer, cardiovascular disease, diabetes, and kidney disorders.[1]
There are lower-sodium options within all the food groups. With packaged foods, always check the label as different brands have different sodium levels for the same foods. Here are your best low-sodium choices.
As you can see, many naturally low-sodium foods are vegetables, fruits, beans, nuts, and seeds — the same healthful foods we generally recommend for best health. These choices are not only low in sodium, but also excellent sources of vitamins and minerals, fiber, and health-protecting antioxidants. In contrast, junk foods often contain high levels of sodium, as well as fats and sugars.
By following a low-sodium diet, you will improve your health in several ways. A lower sodium diet will help regulate your blood pressure and fluid levels, support better muscle and nerve function, and maintain kidney health.
Cutting extra salt out of your diet can help your body heal itself. Reducing sodium reduces your risk of developing cardiovascular disease. Research shows that when people reduce their salt intake, blood pressure drops within a few weeks, especially for people with hypertension.[2]
Most of our dietary sodium does not come from the shaker but hides in our food — especially processed and packaged foods. There are many high-sodium foods, but if you can cut back in a few key categories and avoid specific “bad guys," it will reduce your overall sodium intake.[3]
Some high-sodium foods — like soy sauce and olives — taste salty, but not all high-sodium foods do. Any processed food likely has added sodium (as well as sugar, but that's another article). Some frozen meals contain a full day's allowance of sodium in a single serving. While some varieties of sauerkraut are a great source of probiotics, some types of sauerkraut and other marinated vegetables are very high in sodium. Another reason to always check the nutritional facts label!
If you're trying to reduce your dietary sodium, steer clear of these items:[4]
The American Heart Association (AHA) recommends adult men and women consume no more than 2,300 milligrams of sodium per day, which is approximately one teaspoon of salt. AHA says that an even better limit for sodium is 1,500 milligrams daily.[5] Note, this is a safe upper limit, not a recommended daily value (DV). If you have a specific health condition, your healthcare provider may suggest that you lower your sodium even further.
Your first step? Remove the salt shaker from your table and replace it with a sodium-free herb mix. Next, try these changes to your routines.
It's important to reduce the amount of sodium in your diet if you have high blood pressure or heart conditions. Lowering your sodium intake helps reduce your risk of heart attack and stroke. Some people may want to limit sodium intake for preventative reasons, as well.
Aim to keep your levels at less than 1,500 milligrams/day. You can do this by eliminating table salt and choosing lower-sodium options from all the food groups. Foods with 140 milligrams per serving or less are considered low in sodium.
Plant-based foods are naturally low in sodium and should form the backbone of your low-sodium diet. When you buy packaged foods, read the label: make sure it says "low sodium," or "no added salt" and be aware of the sodium content per serving.
Knowing the top foods to avoid can keep your low-sodium diet on track: These include bread and rolls, cheese, processed meats such as bacon, and canned soups and frozen entrees. Steer clear of fast-food. Cook at home as often as possible to control the amount of sodium in each meal. You'll soon find that salt isn't necessary for a great meal when you add herbs, spices, and the savory flavor and texture of plant foods to your recipes.
Introduction In recent decades, more and more of us have realized the value of adopting…
Introduction Each and every day, your body is exposed to toxic heavy metals. These metals…
Introduction It’s no secret that your body needs calcium. After all, without enough calcium, you…
Introduction If you haven’t put the incredible health benefits of boron to work for you,…
Introduction While most of us know the benefits of taking supplements like Vitamin D3 or…
Introduction Have you heard about activated charcoal but aren’t really sure what it and how…