What Is Considered a Low Salt Diet? A Comprehensive Guide

January 7, 2026 •

5 min read

The average American consumes over 3,400mg of sodium daily, far exceeding the recommended 2,300mg limit. Understanding what is considered a low salt diet is key to reducing this intake and improving long-term health, particularly for managing blood pressure.

Quick Summary

A low-sodium diet restricts daily intake to 1,500–2,300mg by emphasizing fresh foods and limiting processed items. This approach helps manage blood pressure, reduce heart disease risk, and improve overall health without sacrificing flavor.

Key Points

Daily Sodium Target: A low salt diet typically means limiting daily sodium intake to less than 2,300mg, with 1,500mg being an optimal goal for many individuals.
Avoid Processed Foods: Most dietary sodium comes from processed, packaged, and restaurant foods, so prioritizing fresh, unprocessed ingredients is crucial.
Read Nutrition Labels: Learning to read food labels and identify low-sodium options (140mg or less per serving) is essential for controlling intake.
Use Herbs and Spices: Flavor your food with herbs, spices, garlic, and citrus instead of relying on added salt to enhance taste.
Cook More Meals at Home: Preparing meals from scratch gives you complete control over the amount of sodium used in your cooking.
Understand the Difference: Salt is a compound (sodium chloride), while sodium is the mineral. A 'low salt' diet refers to restricting total sodium intake from all sources.
Check for Hidden Sodium: Be aware of ingredients like MSG, baking soda, and brine, which are hidden sources of sodium in many products.

Understanding What Is Considered a Low Salt Diet

Many people confuse the terms 'salt' and 'sodium,' but understanding the difference is the first step toward adopting a low-salt diet. While the two are often used interchangeably, sodium is a mineral and an essential nutrient, whereas table salt is a crystal-like compound made of sodium and chloride (sodium chloride). Most of our dietary sodium comes from processed and pre-packaged foods, not just the salt shaker on the table. A low salt diet is essentially a low-sodium diet, focusing on reducing overall sodium consumption to improve health.

The Recommended Daily Sodium Intake

Dietary guidelines provide different levels of sodium restriction depending on an individual's health status. For most adults, the standard recommendation is to consume no more than 2,300 milligrams (mg) of sodium per day. This is roughly equivalent to one teaspoon of table salt. However, for optimal heart health, organizations like the American Heart Association (AHA) suggest aiming for an even lower target of 1,500 mg per day. Stricter limits might be recommended by a healthcare provider for individuals with specific conditions like high blood pressure, heart disease, or kidney problems.

The Health Benefits of Limiting Sodium

Reducing your sodium intake can have significant positive effects on your health. High sodium levels cause the body to retain excess fluid, which increases blood volume and puts extra pressure on blood vessels. This can lead to high blood pressure (hypertension), a major risk factor for heart attack and stroke. By following a low-salt diet, you can potentially lower your blood pressure, reduce the risk of cardiovascular diseases, and even decrease the risk of gastric cancer. The benefits extend beyond heart health to include better kidney function and reduced fluid retention.

Foods to Avoid on a Low-Sodium Diet

A large portion of sodium in the modern diet comes from unexpected sources. To effectively manage your intake, it is crucial to be aware of and limit these foods:

Processed Meats: Bacon, deli meats, hot dogs, sausages, and cured meats are notoriously high in sodium due to preservatives.
Canned and Packaged Goods: Canned soups, vegetables, and pre-packaged pasta or rice mixes often contain high levels of added salt for preservation and flavor.
Snack Foods: Salted chips, pretzels, and crackers are obvious culprits, but even some seemingly healthy snacks can be high in sodium.
Fast Food and Restaurant Meals: Commercially prepared food is a major source of sodium, as chefs often use generous amounts of salt to enhance flavor.
Certain Sauces and Condiments: Soy sauce, ketchup, most bottled salad dressings, and marinades can contain shockingly high amounts of sodium.
Pickled and Brined Foods: Pickles, olives, and sauerkraut are preserved in a salt-heavy brine.

Low-Sodium Food Alternatives

Transitioning to a low-salt diet doesn't mean sacrificing taste. There are plenty of delicious and naturally low-sodium options to build your meals around:

Fresh Produce: Almost all fresh fruits and vegetables are naturally low in sodium. Choose fresh or frozen options without added sauces or seasonings.
Lean Proteins: Fresh or frozen cuts of beef, poultry, fish, and pork are excellent choices. Eggs and egg substitutes are also low in sodium.
Unprocessed Grains: Cook rice, pasta, and other whole grains in unsalted water. Choose unsalted popcorn and crackers.
Legumes: Dried beans and peas are a fantastic, low-sodium source of protein and fiber.
Unsalted Nuts and Seeds: These provide healthy fats and a satisfying crunch without the added salt.
Dairy: Milk and plain yogurt are good options. Opt for low-sodium cheeses like ricotta or mozzarella over processed varieties.

Comparison: High-Sodium vs. Low-Sodium Diet Choices


Meal Component	High-Sodium Choices	Low-Sodium Alternatives
Protein	Cured ham, hot dogs, bacon, canned fish, frozen dinners	Fresh or frozen fish, chicken, turkey, lean beef, dried beans, unsalted nuts
Grains	Salted crackers, instant noodles, commercially prepared pasta mixes, salted bread	Unsalted rice, whole wheat pasta (cooked without salt), unsalted popcorn
Vegetables	Canned vegetables, pickles, frozen vegetables with sauce	Fresh or frozen vegetables (no sauce), low-sodium canned vegetables
Condiments	Soy sauce, ketchup, salad dressings, relish, meat tenderizers	Herbs, spices, garlic powder, lemon juice, vinegar, mustard, no-salt seasoning blends
Snacks	Salted pretzels, chips, and nuts	Fresh fruit, unsalted nuts, unsalted popcorn

Practical Tips for Success

Starting a low-salt diet requires a shift in habits, but it is a manageable process:

Read Food Labels Religiously: Pay close attention to the sodium content on the "Nutrition Facts" label. A product with 140 mg or less of sodium per serving is considered low sodium. Look for foods labeled "sodium-free," "very low sodium," or "no salt added".
Become a Home Cook: Since 70% of dietary sodium comes from processed foods and restaurants, cooking at home gives you complete control over your ingredients. By preparing meals from scratch, you can easily cut back on unnecessary salt.
Use Herbs and Spices: Retrain your palate by using flavorful herbs, spices, garlic, onion, lemon juice, and vinegar to season dishes instead of relying on salt. As your taste buds adjust, you'll find yourself enjoying the natural flavors of food more.
Shop the Perimeter: Grocery store perimeters typically house fresh, unprocessed foods like produce, lean meats, and dairy, which are generally lower in sodium than packaged center-aisle items.
Be Mindful When Dining Out: Request that your meal be prepared without added salt or MSG. Opt for grilled, baked, or steamed dishes and use oil and vinegar for salads.

Conclusion

What is considered a low salt diet is not a one-size-fits-all approach, but generally involves reducing daily sodium intake to below 2,300mg, with an ideal target of 1,500mg for many. By prioritizing fresh, whole foods, reading nutrition labels carefully, and using natural seasonings, you can significantly lower your sodium consumption. This dietary change not only helps manage blood pressure and reduce the risk of serious health conditions like heart and kidney disease, but it also helps reset your taste buds to better appreciate the natural flavors of food. With conscious effort and planning, following a low-salt diet is a rewarding and attainable goal for better long-term health.

Learn more about managing sodium intake for heart health from the official American Heart Association guidelines.(https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day)

Frequently Asked Questions

These terms are often used interchangeably, but 'low sodium' is the more accurate term. Salt is a specific compound (sodium chloride), but sodium is a mineral found in many foods, including processed items. A low-sodium diet restricts all sources of sodium, not just table salt.

Most health organizations recommend a maximum of 2,300 mg of sodium per day for adults, which is about one teaspoon of salt. For optimal heart health, aiming for 1,500 mg per day is often recommended.

Some of the highest sodium foods include processed and cured meats, canned soups and vegetables, fast food, salted snacks, many sauces and condiments (like soy sauce), and pickled items.

Yes, many flavorful alternatives can replace salt. Good options include fresh herbs, spices, garlic powder (not salt), onion powder, lemon or lime juice, vinegar, and salt-free seasoning blends.

When cooking at home, you can control the sodium by starting with fresh ingredients, using less salt or removing it from recipes, and seasoning with herbs and spices instead. You can also cook grains in unsalted water and choose low-sodium canned or packaged goods.

According to the FDA, a product labeled 'low sodium' must contain 140 mg or less of sodium per serving. Other terms include 'sodium-free' (less than 5 mg) and 'reduced sodium' (at least 25% less than the standard product).

No. While sea salt is often marketed as a healthier alternative, it is chemically very similar to table salt and contains virtually the same amount of sodium by weight. The best way to reduce sodium is to use less of any type of salt.

Yes. It can take some time, but studies show that with persistent reduction of sodium, your taste buds will adapt and become more sensitive to the natural flavors in foods, making salty foods taste too intense.