How to eat a low-sodium diet?

November 22, 2025 •

3 min read

The World Health Organization reports that the average global sodium intake is more than double the recommended amount. Navigating a low-sodium diet is crucial for reducing health risks associated with high salt consumption, including high blood pressure and cardiovascular disease. This guide offers practical strategies and helpful advice for making the transition to a lower-sodium lifestyle.

Quick Summary

This guide provides practical strategies for reducing sodium intake, from reading food labels and cooking at home to choosing low-sodium alternatives and seasoning with herbs and spices. It also discusses high-sodium ingredients to avoid and tips for dining out while maintaining a healthy, low-salt diet.

Key Points

Check Food Labels: Master label reading by checking the %DV for sodium and paying close attention to serving sizes.
Cook More at Home: Take control of your sodium intake by cooking meals from scratch using fresh, unprocessed ingredients.
Flavor with Herbs and Spices: Experiment with salt-free seasonings like garlic powder, onion powder, dill, and lemon juice to add flavor without sodium.
Shop Smart: Choose fresh produce, lean proteins, and whole grains, and opt for "low sodium" or "no salt added" versions of canned or packaged foods.
Adjust Dining Out Habits: When eating at restaurants, request food with no added salt and have sauces and dressings served on the side.
Be Patient: It can take time for your taste buds to adjust to a lower-salt diet, but they will eventually adapt.

Understanding Sodium and Its Impact

Sodium is an essential mineral that plays a vital role in balancing fluids, regulating blood pressure, and supporting nerve and muscle function. However, the vast majority of people consume far more sodium than their bodies need, primarily from processed and prepared foods. This excess intake can lead to elevated blood pressure, increasing the risk of serious health conditions like heart disease, stroke, and kidney disease. A low-sodium diet typically aims for less than 2,000 mg per day, though some individuals may require stricter limits based on medical advice.

Reading Food Labels and Making Smart Choices

One of the most effective strategies for controlling sodium intake is becoming a savvy food label reader. Processed foods are the primary source of sodium in many diets, and label literacy is key to navigating the grocery store.

Check the % Daily Value (%DV): The FDA considers a food with 5% DV or less of sodium per serving to be low, while 20% DV or more is considered high.
Pay attention to serving size: All nutritional information is based on the serving size. A seemingly low-sodium product could be high if you consume multiple servings.
Understand label claims: Look for products labeled "low sodium" (140 mg or less per serving) or "very low sodium" (35 mg or less). "Reduced sodium" simply means it has 25% less sodium than the regular version, which may still be high.
Identify hidden sodium: Even foods that don't taste salty can be high in sodium. Be wary of additives like monosodium glutamate (MSG) and ingredients like brine or soy sauce.

Cooking at Home: Your Ultimate Control

Cooking your own meals from scratch gives you complete control over the amount of sodium you consume. This is a significant advantage over relying on packaged foods or restaurant meals.

Here are some tips for low-sodium cooking:

Use fresh ingredients: Rely on fresh or frozen fruits, vegetables, and lean meats, as these are naturally low in sodium.
Rinse canned goods: If using canned beans or vegetables, rinse them thoroughly under running water to reduce some of the sodium content.
Flavor with herbs and spices: Replace salt with a variety of herbs and spices. Think garlic, onion powder, dill, rosemary, cilantro, or no-salt seasoning blends.
Enhance with acidity and heat: Add a squeeze of lemon or lime juice, or a dash of cayenne pepper, to bring a flavor pop to your dishes without adding salt.

Dining Out on a Low-Sodium Diet

Eating out doesn't have to sabotage your efforts. With a bit of planning and proactive communication, you can still enjoy restaurant meals.

Check menus online: Many restaurants post nutrition information on their websites, allowing you to check sodium content beforehand.
Make special requests: Ask for your food to be prepared without added salt. Request sauces, dressings, and gravies on the side so you can control the amount you use.
Be mindful of hidden salt: Watch out for keywords on the menu that indicate high sodium, such as 'pickled,' 'brined,' 'cured,' or 'smoked'. Dishes that are steamed, grilled, or roasted are often better choices.
Control portion sizes: Consider sharing a meal or asking for a smaller portion to help manage your sodium intake.

Comparing Food Choices: High-Sodium vs. Low-Sodium

This table illustrates common food swaps to reduce your sodium consumption without sacrificing flavor.


Food Category	High-Sodium Choice	Low-Sodium Alternative
Protein	Deli meats, bacon, canned meats, cured ham	Fresh chicken breast, fresh fish, lean beef, dried beans or peas
Vegetables	Canned vegetables, pickles, sauerkraut	Fresh or frozen vegetables (no sauce), low-sodium canned vegetables
Grains	Instant noodles, flavored rice mixes, salted crackers	Brown rice, whole wheat pasta, unsalted crackers, oatmeal
Sauces/Condiments	Soy sauce, ketchup, most bottled salad dressings	Low-sodium soy sauce, no-salt-added ketchup, homemade vinaigrette
Snacks	Potato chips, pretzels, salted nuts	Unsalted pretzels, popcorn (unsalted), fresh fruit, unsalted nuts

Conclusion

Transitioning to a low-sodium diet is a significant step towards improving your overall health. While it may take time for your taste buds to adjust, the flavor payoff from herbs, spices, and fresh ingredients is well worth the effort. By mastering food labels, prioritizing home-cooked meals, and making smart choices when dining out, you can successfully reduce your sodium intake and mitigate the health risks associated with excessive salt consumption. For additional support, consider consulting a registered dietitian or exploring resources like the Dietary Approaches to Stop Hypertension (DASH) eating plan, which emphasizes low-sodium, whole foods.

Visit the American Heart Association for more tips on lowering sodium.

Frequently Asked Questions

The World Health Organization recommends a daily sodium intake of less than 2,000 mg (equivalent to 5 g of salt) for most adults. Some individuals, particularly those with high blood pressure, may need to aim for a lower amount.

Use a variety of herbs, spices, and other flavor enhancers like garlic, onions, citrus juice, and vinegar. Many salt-free seasoning blends are available to help you flavor food without added sodium.

Many processed foods that don't taste salty are high in sodium. Common examples include breads, canned soups, breakfast cereals, and certain cheeses.

No. While they may have larger crystal sizes or different minerals, sea salt and kosher salt contain the same amount of sodium by weight as table salt. All should be used sparingly.

Yes, rinsing canned vegetables and beans thoroughly can reduce the sodium content by up to 40%. While it doesn't remove all the salt, it's a helpful step for reducing your intake.

Beyond checking the Nutrition Facts panel, look for ingredients that indicate high sodium content. These include salt, brine, soy sauce, monosodium glutamate (MSG), and other additives that mention "sodium" in their name.

Long-term benefits include lower blood pressure, which significantly reduces the risk of heart disease, stroke, and kidney disease. Over time, your taste buds will also adjust, and you will become more sensitive to the taste of salt.