What Is a Low-Sodium Diet? A Detailed Beginner’s Guide

Anyone who’s been told to try a low-sodium diet knows that cutting back on sodium can be a real challenge. It’s often not enough to put down the salt shaker; it’s also a matter of reading nutrition labels and cooking more of your meals at home.

If you’re curious about a low-sodium diet or struggling to follow one, here’s more on what this eating plan entails, ways it might improve your health, and how to get started.

“Low-sodium diets decrease the risk of high blood pressure and reduce fluid retention, which are both good for heart health,” says Rohit Vuppuluri, DO, an interventional cardiologist at Chicago Heart and Vascular Specialists in Illinois.

Because processed foods tend to have added sodium for both flavor and preservation, low-sodium diets tend to emphasize unprocessed or minimally processed foods, especially fruits, vegetables, whole grains, nuts, seeds, low-fat dairy, lean meat and poultry, fish, and unsaturated fat sources like vegetable oils.

Low-sodium diets limit sodium intake and encourage the consumption of plant foods and lean proteins. Here are a few types of low-sodium diets that work well for anyone hoping to reduce their sodium intake.

DASH Diet

• Fruits 4 to 5 servings per day
• Vegetables 4 to 5 servings per day
• Whole Grains 6 to 8 servings per day
• Nuts, Seeds, and Beans 4 to 5 servings per week
• Meat, Poultry, and Fish 6 servings or less per day 
• Low-Fat or Fat-Free Dairy 2 to 3 servings per day

Mediterranean Diet

“The Mediterranean diet emphasizes fruits, vegetables, legumes, grains, fish, and healthy oils while reducing meat and dairy intake,” says Sandra Avitia, RD, a dietitian with U.S. Renal Care who is based in Chicago.

Other Diets That Can Be Low-Sodium

Eating a low-sodium diet typically means consuming a variety of nutritious foods, which comes with the following potential health benefits.

May Help Lower Blood Pressure

May Help Lower LDL Cholesterol

May Help Manage Kidney Disease

“A low-sodium diet will decrease blood pressure which will reduce fluid retention, decreasing weight,” Vuppuluri says. But this loss of water weight is different from fat loss, he notes, and the scale will stop dropping once your body has rid itself of excess fluid.

That said, following the DASH or Mediterranean diet could lead to fat loss if it also puts you in a calorie deficit (consuming fewer calories than your body uses each day), Vuppuluri says.

Still, following a low-sodium diet that’s rich in nutritious foods comes with plenty of health benefits.

However, Avitia notes that people who sweat a lot — like athletes and people in hot climates with labor-intensive jobs — need more sodium in their diet to make up for what’s lost in sweat.

It’s important to prioritize unprocessed or minimally processed foods when following a low-sodium diet, since processed ones tend to have sodium added for flavor and to extend their shelf life. Here are the best foods to eat on a low-sodium diet, plus the ones to limit.

Top 10 Foods to Eat 

1. Fruits
2. Vegetables
3. Nuts
4. Seeds
5. Lean meats, like skinless chicken and lean pork
6. Fish and seafood, like salmon, cod, and crab
7. Vegetable oils, like avocado oil and olive oil
8. Beans and legumes
9. Herbs and spices
10. Low-fat or fat-free milk and yogurt

Top 10 Foods to Limit or Avoid 

1. Table salt
2. High-sodium condiments, like mustard, ketchup, and bottled salad dressings
3. Packaged chips and crackers
4. High-sodium frozen meals
5. High-sodium canned soups
6. High-sodium canned vegetables
7. Cured meats, like bacon, deli turkey, and sausage
8. Cheese
9. Gravy
10. Electrolyte drinks

If you’re new to a low-sodium diet, all the cooking and label-reading can feel overwhelming. Here are some beginner tips from experts.

1. Gradually reduce sodium. It takes time for your taste buds to adjust to a low-sodium diet, since salt enhances a food’s flavor. Vuppuluri recommends starting slow and not expecting to cut your sodium intake down to 2,300 or 1,500 mg immediately. Reduce your intake over a couple of weeks to give your taste buds time to acclimate.
2. Try grilling. Grilling adds a depth of flavor to food, which can make up for some of what’s lacking when you take out salt. Balog recommends learning to grill meats and vegetables if you’re on a low-sodium diet to make things a bit more interesting.
3. Lean on herbs and spices. Herbs, spices, and salt-free seasonings are your best friend, Balog says, since they add extra flavor without any salt. Acids like vinegar and lemon juice can do the same, just be careful not to overdo it or you’ll end up with a strong sour flavor.
4. Keep it simple when eating out. Restaurant foods typically have high amounts of sodium.

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    When in doubt, go with broiled or grilled entrees and steamed vegetables, Balog says. Since these items are typically made to order, it’s possible to order them with no salt added. Other items — like braised meats, sauces, salad dressings, and roasted vegetables — are typically cooked or partially cooked ahead of time, so the salt has already been added and can’t be taken out, Balog explains.

The Takeaway

• Following a low-sodium diet means limiting your sodium intake to 2,300 milligrams per day and, in some cases, 1,500 milligrams per day.
• Low-sodium diets like Mediterranean and DASH emphasize unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, and lean meats.
• A low-sodium diet can lower blood pressure, support heart health, and help manage liver and kidney disease.