Low Sodium Diet:
How to cut back on Sodium
Written by Gloria Tsang, RD of HealthCastle.com
Published in Feb 2006; Updated in January 2009
 (HealthCastle.com) To lower the risk of high blood pressure and other heart diseases, the Dietary Guidelines for Americans 2005 updated its guideline on sodium based on the DASH diet. The DASH Diet (Dietary Approaches to Stop Hypertension) was tested and established by the National Heart, Lung and Blood Institute NHLBI. It recommends limiting salt and sodium intake to control blood pressure.
The sodium recommendation made by the Federal Government's National High Blood Pressure Education Program NHBPEP is less than 2400 mg per day (~1 tsp of salt). The Dietary Guidelines suggested an even stricter amount of 2,300 mg daily. For people with heart disease, the American Heart Association recommended not more than 2,000 mg of sodium intake per day.
Where do you find Sodium?
Hiding your salt shaker is not enough to cut back on sodium as 75% of our salt intake comes from packaged foods alone!
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Processed Foods High in Sodium
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- canned soup
- canned vegetables and beans
- frozen dinners
- cup noodles or instant noodles/ramen
- frozen pizza
- sauce, marinade & dressings
- breakfast bagel and pancake mix
- processed meats such as bacon, ham & sausages
- smoked/cured fish and meat
- crackers & cookies
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How do you cut back on Sodium?
The good news is - you can cut down on sodium by simply switching from processed foods to fresh foods. In addition, always look for the low-sodium versions of the packaged food.
- choose fresh or frozen vegetables instead of canned
- choose low-sodium broth and soup
- limit cured meats or foods packed in brine; choose fresh meats instead
- limit instant foods such as instant rice & noodles as well as frozen dinners
- rinse and drain canned foods such as canned vegetables if possible
Furthermore, look out for any form of the word "sodium" on the ingredient list. Additives such as sodium chloride, sodium citrate, sodium bicarbonate are a few examples of hidden sodium found in packaged foods.
Understanding Sodium terms
- Sodium Free - Less than 5mg per serving
- Low Sodium - 140mg or less per serving
- Very Low Sodium - 35mg or less per serving
- Reduced or Less Sodium - At least 25% less per serving than reference food
- Light in Sodium - If food is "Low Calorie" and "Low Fat" and sodium is reduced by at least 50%
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 Notes on the diet: In general, a diet that emphasizes fruits & vegetables, whole grains and low-fat dairy appears effective in shaving points off a blood pressure reading. In particular, shedding pounds, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help control blood pressure.
Notes on other minerals: Potassium, as well as calcium, plays an important role in regulating high blood pressure. Bananas, beans, tofu and potatoes are all rich sources of potassium. Try baking, roasting or steaming when cooking vegetables. Avoid boiling as potassium leaches out into the water during cooking. As for calcium, an average adult needs at least 1000mg of calcium daily.
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