What is the First Thing Restricted in a Low Sodium Diet?

January 10, 2026 •

3 min read

Over 70% of the sodium in the average American diet comes from processed foods, restaurant meals, and prepackaged items. Therefore, the initial and most significant action in a low sodium diet is to limit these foods instead of simply removing table salt.

Quick Summary

Processed and packaged foods are the initial items restricted in a low sodium diet. These items, such as canned soups, deli meats, and frozen dinners, contribute significantly to sodium intake. Although it is a good step to remove the salt shaker, focusing on packaged foods and restaurant meals is more effective for reducing overall sodium intake.

Key Points

Processed foods are the main issue: Limiting processed and prepackaged foods is the most significant step for reducing sodium intake, as these products account for a majority of dietary sodium.
Salt shaker is secondary: Removing the salt shaker is a positive initial step, but the majority of sodium comes from commercial products.
Check nutrition labels: Always check labels for sodium content, choosing products with 140 mg or less per serving, or those labeled "no salt added".
Use fresh ingredients: Cooking more meals from scratch with fresh, unprocessed foods gives maximum control over sodium intake.
Rinse canned goods: Rinsing canned beans or vegetables can significantly reduce their sodium content.
Be mindful at restaurants: Ask for less or no added salt at restaurants, and request sauces on the side.
Taste buds adapt: Taste buds will become more sensitive to natural flavors as you reduce sodium, making low-salt foods more enjoyable.
Identify salty terms: Be aware of menu items or packaging that include words like 'pickled,' 'brined,' 'cured,' or 'smoked,' which indicate high sodium content.

The Hidden Dangers of Processed and Packaged Foods

When starting a low sodium diet, many individuals concentrate on reducing the amount of salt they use. Removing the salt shaker is a positive initial step. However, it is not the most impactful action. The primary source of excess sodium comes from processed and packaged foods, as well as restaurant meals. Manufacturers add significant amounts of sodium to these products for flavor, preservation, and texture. This hidden sodium often pushes an individual's intake over the recommended daily limits of under 2,300 mg.

Why Processed Foods are the Primary Restriction

Taste buds can adjust to lower salt levels, but the quantity of sodium in pre-made and packaged items can undermine any efforts. For example, a single serving of frozen pizza or canned soup can contain over half of the daily recommended sodium allowance. The sodium in these foods is not just table salt (sodium chloride); it comes from various additives, including monosodium glutamate (MSG), sodium bicarbonate, and other preservatives. Focusing on eliminating these items offers the most significant reduction in sodium intake.

Practical Steps to Avoid Processed Sodium

Transitioning to a low sodium diet includes more than reading labels. It requires changing purchasing and cooking habits. Cooking from scratch with fresh ingredients allows for more control over sodium intake. When buying packaged goods, it's crucial to compare different brands and choose low-sodium or no-salt-added versions.

Here are some practical tips to get you started:

Prioritize Fresh: Select fresh or frozen vegetables without added sauces instead of canned versions.
Rinse Canned Goods: If you use canned beans or vegetables, rinse them thoroughly to remove excess sodium.
Cook at Home: Prepare more meals at home using fresh ingredients like lean meats, poultry, fish, and legumes.
Read Labels: Look for products labeled "low sodium" (140 mg or less per serving) or "no salt added". Also, check the ingredients list for other sodium sources like MSG or sodium nitrite.

High Sodium Culprits vs. Low Sodium Alternatives

To illustrate the impact of this dietary shift, consider the differences between common high-sodium items and their low-sodium counterparts.


Food Category	High Sodium Culprit	Low Sodium Alternative
Meats	Deli meats, hot dogs, bacon, cured sausages	Fresh or frozen chicken, turkey, beef, or fish
Soups	Canned soups, instant ramen mixes	Homemade soup using low-sodium broth or canned low-sodium soup
Snacks	Salted pretzels, chips, crackers, nuts	Unsalted nuts, plain popcorn, carrot and celery sticks
Sauces	Soy sauce, barbecue sauce, bottled salad dressings	Homemade vinaigrettes, low-sodium condiments, herbs, spices
Vegetables	Canned vegetables, pickles, sauerkraut	Fresh or frozen vegetables without added salt

Beyond the Kitchen: Navigating Restaurants and Salty Cues

Avoiding processed foods extends beyond the grocery store. It is important to be proactive when eating out. Always ask for your meal to be prepared with less or no salt. Requesting sauces and dressings on the side gives control over the amount added. Be aware of common menu descriptions that indicate high sodium content, such as 'pickled,' 'brined,' 'cured,' or 'smoked'.

Your palate will adapt over time, and you will become more sensitive to the natural flavors of food. This adjustment makes low-sodium cooking more rewarding and less of a sacrifice. The key is consistency and focusing on the biggest sodium source: processed foods.

Conclusion: A Shift in Focus for Better Health

What is the first thing restricted in a low sodium diet? The most impactful restriction is not the salt shaker, but the processed, packaged, and prepared foods that are common in modern diets. By focusing on whole, fresh ingredients and reading nutrition labels, sodium intake can be reduced. This proactive approach is a powerful tool for managing conditions like high blood pressure and promoting overall cardiovascular health. The long-term benefits to your health are worth the effort.

For additional information about reducing sodium intake, you can visit the American Heart Association website: [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium].

Frequently Asked Questions

Processed and packaged foods are the first items restricted in a low sodium diet. These include canned goods, deli meats, and frozen dinners. They are the primary source of excess sodium for most people.

No, simply removing the salt shaker is not sufficient. The majority of sodium comes from hidden sources in processed and prepackaged foods.

Check the Nutrition Facts label. Look for products with 5% Daily Value (DV) or less of sodium per serving. If it has 20% DV or more, it is considered high in sodium.

Common high-sodium foods to avoid include processed meats (bacon, deli meats), canned soups, salty snacks (chips, crackers), fast food, and many packaged sauces and dressings.

You should speak to a doctor before using salt substitutes. Many contain potassium chloride, which can be harmful for individuals with certain medical conditions, particularly kidney disease.

Flavor can be added using herbs, spices, lemon juice, garlic powder, onion powder, and vinegar. These seasonings enhance the taste of food without adding sodium.

No, sea salt is nutritionally similar to regular table salt and contains the same amount of sodium. Sea salt is not a low-sodium alternative.

It typically takes a few weeks for taste buds to adjust to lower salt levels. After this time, the natural flavors of food can be appreciated more fully.