A low-salt or a low-sodium diet is an eating plan that anyone can follow. As the name suggests, it is a diet that reduces the amount of sodium.
Healthcare professionals would prescribe a low-sodium diet to manage certain health conditions. Even though the body requires sodium daily, the amount necessary is minimal.
What are the general dietary guidelines for sodium intake?
Our body requires some amount of sodium to function properly. Sodium helps the body maintain its fluid balance and plays a crucial role in nerve and muscle functioning.
However, it is also vital for anyone to remember that too much sodium can lead to worsening health as it can shoot up the blood pressure level in the body and cause associated health complications.
To avoid such health complications, the Federal Dietary Guidelines for Americans advise sodium intake of nothing more than 2300mg per day for people who are aged 14 and above.
In simpler words, this amount is roughly equivalent to a teaspoon of salt. The American heart association is fine with the recommendation, but they suggested the ideal limit to be around 1500mg of sodium per day to keep the heart healthy.
How does a low sodium diet help the body?
Consuming too much salt will lead to excess sodium in the blood. Sodium draws the water into the bloodstream and causes hypertension.
When a person has hypertension, it can increase the chances of developing other health complications like heart attack, heart failure, heart stroke, blindness, kidney diseases and other blood-related problems.
Minimising sodium intake can help people lower their blood pressure and prevent it from spiking up.
What health conditions are caused due to high sodium?
Consuming a diet that has less salt can benefit people with a few health conditions like
High blood pressure
Intake of sodium will increase the amount of water in the bloodstream and the total blood volume.
The high blood volume in the body puts extra pressure on the circulatory system, which can cause high blood pressure.
Reducing dietary intake of sodium can reduce the amount of water in the bloodstream and keep the blood pressure within an optimal range.
Liver diseases
People with a specific type of liver disease can experience portal hypertension with the buildup of a fluid known as ascites.
This fluid buildup usually happens in the abdomen.
Many doctors prescribe people with cirrhosis or other liver diseases to consume a diet low in sodium to prevent or manage the fluid buildup.
Kidney disease
Kidneys are organs that can help control the sodium level in the body. When there is poor kidney function in the body, it can cause excess sodium or fluid accumulation.
The National Kidney Foundation adviced people that restricting sodium intake can prevent kidney health complications.
Cardiovascular health conditions
High sodium intake can increase the chances of getting heart failure, coronary artery disease or other cardiovascular diseases.
The World Health Organisation recommends that people reduce the amount of sodium in their diet to avoid the effects of high sodium on the blood.
What are the foods to consume on a low sodium diet?
Consuming fresh food is a simple way to reduce dietary sodium intake. Choosing fresh foods can help a person avoid the side effects of high sodium levels in the body.
- Fresh vegetables
- Canned beans that are low in sodium
- Frozen vegetables with no added salt
- Low salt salad dressing
- Bread that is low in sodium
- Grains and
- Dairy that is fat-free.
While purchasing a product from the grocery store, people need to pay extra attention to the labelling of the food products to help them choose goods with less sodium.
The seasoning on top of the food must be salt-free for added benefits.
By choosing salt-free seasoning herbs and spices, chopped garlic or pepper, lemon juice or ginger, anyone can reduce the need for excess salt in the diet.
What foods to eliminate on a low sodium diet?
Most of the sodium intake comes from dietary sources when processed food is consumed.
Even food that does not taste salty contains a high level of sodium in it. It is essential to be cautious of such food.
- Foods like salty snacks
- Convenience food
- High sodium sauce
- Processed food and
- Lunch meats can harm health as they pack a lot of sodium.
Some other foods include
- Fast food and desserts,
- Canned products,
- Salty soups
- High salt-containing baked goods
- Baking mixes and
- Salted dairy products like pickled cheese, vegetables and soft drinks.
People keen on following a low sodium diet should also pay caution while eating at a restaurant. It is better to ask the chef about the sodium content of a particular meal before consuming it.
Anyone can ask the restaurant to prepare a dish with little or no salt to prevent health complications.
Is there a difference between sodium and salt?
People sometimes use the exact words sodium and salt, assuming both have the same meaning.
Sodium and salt have slightly different meanings. Table salt or NaCl is the most common source of dietary sodium. However, there are other sources of sodium like
- Sodium bicarbonate
- Disodium phosphate
- Monosodium glutamate and
- Other sodium ingredients.
Is it okay to consume very little sodium?
An average person requires not more than 500 mg of sodium per day. Therefore, for most people, a diet that contains 1500 mg of sodium every day must not be a concern.
People who sweat more lose a lot of sodium due to sweating. Athletes who train or work in hot conditions can experience excessive sweating leading to loss of sodium. The daily intake of such people may slightly differ from an average person.
To sum up
Sodium is a mineral that is essential for maintaining the body's fluid balance. It plays an important role in muscle and nerve functioning.
However, when there is too much sodium in the body, it can lead to hypertension or other health complications. Consuming less sodium can help manage various health conditions that can damage the heart, kidneys or liver.
Choosing products containing low sodium labels and consuming fresh foods that are low in sodium can benefit the body.
It is always recommended to consult a doctor for personalised advice.
FAQs
What can you eat on a low sodium diet?
1. Fresh vegetables
2. Lean protein
3. Unsalted nuts or seeds and
4. Cereals can be helpful.
Which foods should be avoided on a low salt diet?
1· Salty snack foods
2· Fast food
3· Processed meat
4· Frozen dinners
5· Salty soups
6· Cheese and dairy products
7· High sodium baked goods
8· Pickled vegetables
9· Soft drinks and
Other foods that contain high sodium.
