Have you ever walked out of a doctor’s office with the familiar advice echoing in your mind: Try to cut back on salt. Maybe you nodded, grabbed your appointment summary, and headed home, wondering what that actually looks like in real life. Giving up your favorite foods? Starting from scratch in the kitchen? Throwing out all the foods in your kitchen?
If you’ve had any of these questions, you are not alone, as many of us grew up eating meals not realizing how much salt was in every dish, whether from a restaurant or our own kitchen. It’s woven into our comfort foods, passed down through family recipes, and subtly hidden in everyday items like bread, sauces, and snacks. The truth is, most of our sodium (salt) comes from packaged foods, restaurant meals, and ingredients that don’t taste salty at all.
That’s what makes reducing sodium feel so overwhelming; it’s not just about eating less salt. It is about being more aware of what foods already contain sodium and choosing foods in their more natural, whole form. It is about learning to read the nutritional label and selecting options that support your health rather than working against it.
Lowering sodium isn’t a punishment or a loss of flavor but an invitation to explore whole foods and season creatively. You can start today by reconnecting with real foods, to season creatively, to protect your heart, and to feel better in your day-to-day life. And you don’t have to navigate any of it alone. I’m here to help you take each step with clarity, confidence, and compassion.
What Exactly Is a Low-Sodium Diet
Sodium is a mineral your body needs to keep nerves firing, muscles moving, and fluids balanced. However, excessive sodium intake can be like a heavy load on your heart, blood vessels, and kidneys.
- Adults are encouraged to eat less than 2,300 mg of sodium per day, which is about a teaspoon of table salt.
- For those with high blood pressure, kidney disease, or heart concerns, 1,500 mg per day is often recommended.
- Most Americans get over 3,400 mg daily, mainly from packaged and restaurant foods.
So, a low-sodium diet is about finding balance: keeping enough sodium for your body’s needs, but not so much that it puts your health at risk. If you currently consume a high amount of sodium, start with the U.S. guideline of 2,300 mg/day and then gradually reduce your intake to 1,500 mg/day. Gradual changes are easier to sustain than drastic restrictions.
Effects of Too Much Sodium
Raises Blood Pressure
Excessive sodium causes your body to retain water. That water increases the volume of blood in your vessels, like overfilling a balloon. The pressure rises, and so does the strain on your heart, which is a significant risk factor for heart disease and stroke. Cutting sodium, even in small steps, can lower blood pressure and reduce that risk.
Burdens the Kidneys
Your kidneys filter sodium from your blood. Too much sodium makes them work harder, which can speed up kidney damage if you already have chronic kidney disease.
Impacts Overall Longevity
The World Health Organization estimates that millions of deaths worldwide could be prevented every year if people reduced their sodium intake to recommended levels.
Why Reducing Sodium Feels Hard
Here’s the tricky part: most sodium doesn’t come from your saltshaker. In fact, the FDA estimates that about 70% of the sodium Americans eat comes from packaged and prepared foods. That means even if you never add salt at the table, you could still be consuming far more sodium than you realize.
Sodium hides in foods like:
- Canned soups and broths
- Frozen dinners
- Breads and bagels
- Pizza and sandwiches
- Condiments and sauces
That’s why learning how to read labels is one of the most powerful tools you can use.
How to Read Food Labels for Sodium: Guidance from the FDA
The Nutrition Facts label is your best friend when shopping. Here’s how to use it with confidence:
Check Serving Size First
All sodium values on the label are based on a specific serving size. If you eat double the serving, you’re doubling the sodium.
Example: A canned soup lists 700 mg of sodium per 1 cup serving. If you eat the whole 2-cup can, that’s 1,400 mg. Almost your entire daily limit.
Look at the Sodium Amount in mg
The label will show sodium in milligrams (mg). Aim for:
- Less than 140 mg per serving = considered low sodium.
- Less than 35 mg per serving = very low sodium.
- Less than 5 mg per serving = sodium free.
Use the % Daily Value (%DV)
The FDA recommends keeping sodium intake under 100% of the Daily Value (2,300 mg).
- 5% DV or less per serving = low
- 20% DV or more per serving = high
Quick tip: Whenever possible, aim for products with 5% or less alcohol content.
Watch Out for Label Claims
Food companies use terms that sound similar but mean different things:
- Low sodium: 140 mg or less per serving.
- Reduced sodium: At least 25% less sodium than the regular version (but may still be high).
- No salt added: No salt added during processing, but the food may still contain natural sodium.
Compare Brands
Two brands of the same food can differ dramatically. An example is Brand A tomato soup, which contains 800 mg of sodium per serving, and Brand B tomato soup, which contains 120 mg of sodium per serving. Choosing the lower option is an easy win without giving up the food you love.
Practical Steps for Cutting Back
Now that you know how to spot sodium, here are everyday ways to lower it without losing flavor:
Cook Fresh When You Can
Use fresh or frozen vegetables (without sauces), fruits, whole grains, and lean proteins. They’re naturally lower in sodium.
Rinse Canned Foods
Rinsing canned beans, corn, or veggies under running water can reduce sodium by up to 40%.
Season Differently
- Some of our favorite spices are garlic, onion, and Italian.
- Herbs like rosemary, basil, thyme, or parsley
- Citrus juices, lemons especially, go with many different foods.
- Vinegars and olive oils, some vinegars and olive oils are infused with other flavors, which can simplify finding the right seasoning.
Be Careful with Store Condiments
Soy sauce, ketchup, and salad dressings can sneak in hundreds of milligrams. Look for low-sodium versions, use smaller amounts, or, if you are feeling adventurous, you can even make your own.
Eat Out Mindfully
Ask for sauces and dressings on the side, choose roasted, broiled, baked, or grilled instead of fried, and request no added salt.
The Benefits You’ll Notice
When you lower your sodium intake, you will often experience lower blood pressure readings, reduced bloating and swelling, improved energy, and the peace of mind that comes with knowing you are helping to support your heart. Best of all, your taste buds adjust. Within weeks, overly salty foods may start to taste too salty, and you’ll appreciate the natural flavors of food more. And that’s something worth celebrating.
Always remember to follow your physician’s specific orders for your prescribed diet. As we are all unique, it may not be suitable for everyone to follow a low-sodium diet.