A low sodium diet limits high sodium foods and beverages. Healthcare professionals typically recommend these diets to treat conditions such as high blood pressure or heart disease.

Sodium is an essential mineral involved in many important bodily functions, including cellular function, fluid regulation, electrolyte balance and maintaining blood pressure.

Because this mineral is vital to life, your kidneys tightly regulate its levels based on the concentration (osmolarity) of bodily fluids.

Although there are variations, the ideal daily value of sodium intake is generally less than 2,300 milligrams (mg) per day. This is the equivalent to about one teaspoon of salt.

Facts about sodium

  • Sodium is found in most foods you eat — though whole foods like vegetables, fruits and poultry contain much lower amounts.
  • Plant-based foods like fresh produce generally have less sodium than animal-based foods, such as meat and dairy products.
  • Sodium is most concentrated in processed and packaged foods like chips, frozen dinners and fast food where salt is added during processing to enhance flavor.
  • Another major contributor to sodium intake is adding salt to food when preparing meals in your kitchen and as a seasoning before eating.

Research shows that restricting sodium may help control or improve certain medical conditions.

Kidney disease

Kidney disease, such as chronic kidney disease (CKD) or kidney failure, negatively impacts kidney function.

When your kidneys are compromised, they’re unable to effectively remove excess sodium or fluid from your body.

If sodium and fluid levels become too high, pressure builds in your blood, which can cause further damage to already compromised kidneys.

A 2023 systematic review concluded that reduced sodium intake of less than 2 g a day decreased blood pressure and protein in the urine. However, it’s unclear whether these reductions translate into a significant total risk decrease in patients with CKD, including kidney failure, cardiovascular disease, and mortality. More research is needed.

High blood pressure

High blood pressure is a risk factor for various conditions, including heart disease and stroke.

A high sodium diet has been linked to elevated blood pressure.

Research has shown that reducing salt intake may help decrease high blood pressure in people with elevated levels.

Heart disease

Low sodium diets are commonly recommended to those with heart conditions, including heart failure.

When your heart is compromised, kidney function declines, which can lead to sodium and water retention.

Eating too much salt could cause fluid overload in people with heart failure and lead to dangerous complications, such as shortness of breath.

Many studies have shown that low sodium diets benefit those with heart failure.

Cancer

High-salt diets have been linked to certain types of cancers, including of the stomach.

For example, research has shown that high-salt diets can damage the mucosal lining of your stomach and increase inflammation and the growth of H. Pylori bacteria — all of which may raise gastric cancer risk.

The following foods are high in sodium and should be avoided on a low sodium diet:

  • Fast food: Burgers, fries, chicken fingers, pizza, etc.
  • Salty snack foods: Salted pretzels, chips, salted nuts, salted crackers, etc.
  • Frozen dinners: Frozen meat dishes, frozen pizza, etc.
  • Processed meats: Bacon, sausage, lunch meats, and hot dogs.
  • Salted, canned products: Vegetables, pastas, meats, fish, etc.
  • Salty soups: Canned soups and packaged soups.
  • Cheese and dairy: Cheese, cheese spreads, cottage cheese, buttermilk, salted butter, and cheese sauce.
  • High sodium baked goods: Salted rolls, salted bagels, croutons, and crackers.
  • Baking mixes: High-sodium waffle, pancake, or cake mixes.
  • Boxed meals: Macaroni and cheese, pasta meals, rice meals, etc.
  • High sodium side dishes: Stuffing, boxed au gratin potatoes, hash browns, and rice pilaf.
  • Sauces and condiments: Gravy, soy sauce, commercial tomato sauce, and salad dressing.
  • Pickled vegetables: Pickles, olives and sauerkraut.
  • Certain drinks: Regular vegetable juice, juice blends, and salty alcoholic beverages.
  • Seasonings: Salt and salt blends.

Though certain foods like vegetables and unprocessed meats naturally contain small amounts of sodium, it’s insignificant compared to the amount of sodium added to commercially prepared foods.

The best way to avoid high sodium foods is to restrict salty snack foods, fast food, and packaged meals.

If you follow a low sodium diet, it’s important to choose foods that are naturally low in sodium or contain limited amounts of added salt.

The following foods are low in sodium and safe to eat on a low sodium diet:

  • Fresh and frozen vegetables (without sauces): Greens, broccoli, cauliflower, peppers, etc.
  • Fresh, frozen, or dried fruits: Berries, apples, bananas, pears, etc.
  • Grains and beans: Dried beans, brown rice, farro, quinoa, and whole wheat pasta.
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, and parsnips.
  • Fresh or frozen meat and poultry: Chicken, turkey, beef, or pork.
  • Fresh or frozen fish: Cod, sea bass, tuna, etc.
  • Eggs: Whole eggs and egg whites.
  • Healthy fats: Olive oil, avocado, and avocado oil.
  • Low sodium soups: Low-sodium canned or homemade soups.
  • Dairy products: Milk, yogurt, unsalted butter, and low sodium cheeses.
  • Bread and baked goods: Whole-wheat bread, low sodium tortillas, and unsalted crackers.
  • Unsalted nuts and seeds: Pumpkin seeds, almonds, peanuts, etc.
  • Low sodium snack foods: Unsalted pretzels, unsalted popcorn, and unsalted tortilla chips.
  • Low sodium condiments: Vinegar, mayonnaise, low sodium salad dressing, and low sodium sauces.
  • Low sodium beverages: Tea, coffee, low sodium vegetable juice, and water.
  • Low sodium seasonings: Garlic powder, no-salt blends, herbs, and spices.

If you follow a low sodium diet, seasoning foods and making meals palatable can be challenging.

However, there are many easy ways to make your food delicious while avoiding overconsumption of salt.

Here are some tips for food prep and cooking on a low sodium diet:

  • Use lemon juice as a salt substitute.
  • Cook with fresh herbs rather than salt.
  • Experiment with new spices.
  • Use citrus juices and olive oil as a bright, zesty salad dressing.
  • Snack on unsalted nuts sprinkled with a mix of herbs.
  • Make homemade soup flavored with garlic and ginger.
  • Use more fresh produce in your meals and snacks.
  • Prepare homemade hummus using dried chickpeas and flavor it with garlic and herbs.
  • Make a low sodium marinade with olive oil, garlic, vinegar, honey and ginger.

Make more meals at home

According to research, foods eaten outside the home are the leading contributor to sodium intake.

An older 2017 study in 450 adults from different geographic areas found that commercial and restaurant foods eaten outside of the home accounted for 70.9% of total sodium intake.

One of the best ways to reduce the amount of sodium in your diet is to control what goes into your food by cooking at home.

Eating more meals at home will not only reduce your sodium intake but can also help you lose weight.

Low sodium diets may improve high blood pressure, chronic kidney disease, and overall diet quality. They may also decrease stomach cancer risk.

Yet, too little sodium may have adverse health effects, and this type of diet is unnecessary for most people.

If you follow a low sodium diet, choose fresh foods and avoid salty foods. Cooking more meals at home is another great way to control your salt intake, allowing you to stay within your physician’s recommendation.