What is a low sodium food requirement?

January 2, 2026 •

3 min read

The World Health Organization (WHO) recommends that adults consume less than 2,000 mg of sodium per day, yet the average global intake is more than double this amount. A low sodium food requirement is designed to address this excess by guiding individuals toward a healthier dietary pattern.

Quick Summary

A low sodium food requirement restricts daily sodium consumption, typically to 2,300 mg or less, to help manage blood pressure and support heart health. It emphasizes whole, unprocessed foods and careful label reading to avoid excess salt.

Key Points

Daily Limit: Adults should aim for no more than 2,300 mg of sodium per day, with an optimal goal of 1,500 mg for better heart health.
Understand Labels: Recognize the difference between 'low sodium' (140 mg or less per serving) and 'reduced sodium' (at least 25% less than the original).
Choose Whole Foods: Prioritize fresh fruits, vegetables, and lean meats, as processed and packaged foods are the primary sources of excess sodium.
Flavor Naturally: Use herbs, spices, and citrus instead of salt to season your home-cooked meals.
Reduce Risks: Adopting a low sodium diet can help lower blood pressure, reduce fluid retention, and improve overall heart and kidney health.
Track Your Intake: Pay attention to serving sizes and use the nutrition facts label to monitor your daily sodium consumption effectively.

Understanding a Low Sodium Food Requirement

Sodium is a crucial mineral for nerve and muscle function and maintaining fluid balance in the body, but most people consume far more than is necessary. A low sodium food requirement aims to bring daily intake down to healthier levels, protecting against conditions like high blood pressure, heart disease, and kidney problems. While the minimum physiological need for sodium is small (around 500 mg daily), the average person consumes significantly more, often without realizing it.

Official Guidelines for Sodium Intake

Numerous health organizations provide guidelines for recommended daily sodium intake, with specific targets often depending on an individual's health status:

General Adult Recommendation: For most healthy adults, the Dietary Guidelines for Americans and the American Heart Association advise limiting daily sodium to no more than 2,300 mg.
Optimal Heart Health: For those with existing risk factors like high blood pressure, the American Heart Association suggests an even lower target of 1,500 mg per day.
WHO Guidelines: The World Health Organization sets its recommendation at less than 2,000 mg of sodium per day, equivalent to less than 5 grams of salt.
Children and Adolescents: Recommended limits are lower for children under 14, with specific values decreasing with age.

Reading Food Labels: Deciphering Sodium Content

Learning to read nutrition labels is fundamental to adhering to a low sodium diet. Food manufacturers use specific claims to indicate sodium levels, and understanding these is crucial for making informed choices:

Salt/Sodium-Free: Less than 5 mg of sodium per serving.
Very Low Sodium: 35 mg or less of sodium per serving.
Low Sodium: 140 mg or less of sodium per serving.
Reduced Sodium: At least 25% less sodium than the standard version.
Light in Sodium: At least 50% less sodium than the original version.
No Salt Added: No salt was added, but naturally occurring sodium may be present.

How to Adapt Your Cooking to a Low Sodium Requirement

Cooking at home provides the greatest control over your sodium intake. Use herbs and spices instead of salt, and add citrus or vinegar for flavor. Choose fresh or frozen vegetables over canned, and rinse canned foods to reduce surface sodium. Salt substitutes can be used but consult a doctor first, especially with kidney issues or certain medications.

The Health Benefits of a Low Sodium Diet

Reducing sodium intake offers several health advantages:

Improved Heart Health: Lowers risk of high blood pressure, heart attack, and stroke.
Better Kidney Function: Aids kidneys in managing fluid balance.
Reduced Water Retention: Decreases bloating and swelling.
Taste Bud Reset: Allows appreciation of natural food flavors.

Comparison of Sodium Levels in Common Foods


Food Category	Typical High Sodium Example	Sodium per 100g (Approx.)	Typical Low Sodium Option	Sodium per 100g (Approx.)
Meat	Canned Corned Beef	950 mg	Fresh Lean Beef	48 mg
Vegetables	Canned Peas (Drained)	250 mg	Fresh or Frozen Peas	Trace
Snacks	Salted Nuts	400 mg	Plain Nuts	2 mg
Sauces/Condiments	Soy Sauce	7,000 mg	Herbs and Spices	Varies (often trace)
Soup	Canned Chicken Soup	~800-1500 mg	Homemade Unsalted Broth	Varies (low)

Conclusion: A Sustainable Path to Better Health

Adopting a low sodium food requirement is a positive step for long-term health. It involves being mindful of sodium intake, particularly from processed foods, and focusing on fresh, whole foods seasoned with alternatives. This can re-educate your palate and offers significant benefits like lower blood pressure and reduced risk of heart and kidney issues. Consulting a healthcare provider can help tailor a plan to your individual needs.

Frequently Asked Questions

For most healthy adults, the daily recommended sodium intake is less than 2,300 mg. For individuals with high blood pressure, a target of 1,500 mg or less is often recommended by health organizations like the American Heart Association.

'Low sodium' means a food product contains 140 mg or less of sodium per serving. 'Reduced sodium' simply means it has at least 25% less sodium than the original product, which may still be high.

When dining out, you can request that your meal be prepared without added salt. Ask for sauces and dressings on the side and choose options that are naturally lower in sodium, such as fresh salads with oil and vinegar.

Salt substitutes often contain potassium chloride. They can be a good way to reduce sodium, but those with kidney problems or on certain blood pressure medications should consult a doctor before using them.

Yes, sodium is an essential electrolyte that helps with fluid balance, nerve impulses, and muscle function. The body only requires a small amount, typically around 500 mg daily, which is easily met by a balanced diet.

Yes, rinsing canned foods like vegetables or beans under running water can wash away some of the added sodium and is a helpful practice for those trying to reduce their intake.

A low sodium diet can lead to a decrease in water weight due to reduced fluid retention, but this is different from fat loss. Sustainable fat loss requires a calorie deficit, which a low sodium diet can support by encouraging healthier, less processed food choices.