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The Low Sodium Diet: A Guide to Eating for Heart Health

A low sodium diet can lower blood pressure, improve heart health, and reduce disease risk. Here’s how to make it simple, tasty, and sustainable.
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Low Sodium Diet
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Most of us know we should “cut back on salt,” but what does that really mean? The average American consumes over 3,400 mg of sodium daily, according to the CDC, far exceeding the recommended 2,300 mg. [1] This overconsumption puts extra strain on the heart and blood vessels, raising the risk of hypertension, stroke, and heart disease.

That’s where the low sodium diet comes in. By reducing sodium intake—without sacrificing flavor—you can support long-term heart health and overall wellness. Let’s dive into what this diet looks like, why it matters, and how to make it work in real life.

What Is a Low Sodium Diet?

A low sodium diet focuses on limiting sodium to 2,300 mg or less per day, though some groups—like those with high blood pressure—may benefit from reducing it further to 1,500 mg daily (American Heart Association) [2]. It doesn’t mean cutting out salt completely but instead being mindful of how much and where sodium sneaks into meals.

Health Benefits of a Low Sodium Diet

1. Lowers Blood Pressure

Excess sodium causes the body to hold on to water, which increases blood volume and puts pressure on artery walls. Reducing sodium helps regulate blood pressure, which lowers the risk of hypertension.

2. Reduces Risk of Heart Disease & Stroke

Since hypertension is a leading risk factor for both heart disease and stroke, a low sodium diet plays a protective role in cardiovascular health.

3. Supports Kidney Function

The kidneys help balance sodium levels in the body. Consistently high sodium intake can damage kidney function over time. Cutting back eases the load on these vital organs.

4. Prevents Fluid Retention

Too much sodium can cause bloating and swelling. A lower intake may reduce fluid buildup, making you feel lighter and less puffy.

Foods to Avoid on a Low Sodium Diet

While most people think of the salt shaker, the biggest sodium culprits are often processed foods. Here’s where to be cautious:

  • Processed meats: bacon, deli meats, hot dogs, sausages
  • Canned soups & broths: often packed with hidden sodium
  • Snack foods: chips, pretzels, salted nuts
  • Frozen meals: convenient but usually sodium heavy
  • Condiments & sauces: soy sauce, ketchup, salad dressings
  • Restaurant meals: many dishes use salt as a flavor booster

Foods to Enjoy on a Low Sodium Diet

Luckily, a wide variety of foods naturally contain little sodium and can shine in your meals:

  • Fresh fruits and vegetables (naturally low in sodium and high in potassium)
  • Whole grains like oats, brown rice, and quinoa
  • Fresh poultry, fish, or lean meat (unseasoned)
  • Legumes such as beans, peas, and lentils
  • Unsalted nuts and seeds
  • Low-sodium dairy products (like plain yogurt or milk)

Smart Tips to Lower Sodium Without Losing Flavor

  • Cook more at home: You’ll have control over seasonings and sodium levels.
  • Use herbs and spices: Garlic, onion, paprika, and basil add flavor without salt.
  • Rinse canned foods: Rinsing beans or vegetables can cut sodium by up to 40%.
  • Choose low-sodium versions: Many broths, soups, and condiments now come in reduced-sodium options.
  • Read labels carefully: Look for “low sodium” (140 mg or less per serving) or “sodium-free” (5 mg or less per serving).

More Articles

Quick Reference Table: High-Sodium vs. Low-Sodium Swaps

High-Sodium Food Low-Sodium Alternative Why It’s Better
Deli turkey (packed with salt) Fresh roasted turkey breast Less sodium, more control over seasoning
Canned beans (not rinsed) Dried beans (cooked) or rinsed canned beans Cuts sodium by up to 40%
Soy sauce Coconut aminos or low-sodium soy sauce Similar flavor, less sodium
Salted nuts Unsalted raw or dry-roasted nuts Keeps the crunch, avoids hidden sodium
Frozen pizza Homemade pizza with fresh veggies Flavorful, less processed salt
Regular broth Low-sodium or homemade broth Same base flavor, far less sodium

Conclusion

A low sodium diet is a practical and powerful way to protect your heart, kidneys, and overall health. By focusing on fresh, whole foods and making simple swaps in the kitchen, you can dramatically lower your sodium intake—and your blood pressure.

👉 Want more ways to keep the flavor but ditch the sodium? Don’t miss our article on “Best Low Sodium Salt Alternatives for a Heart-Healthy Diet.” Check out where to get the best tasting low sodium recipes here.

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Disclaimer: This content is for informational purposes only and should not be considered medical advice. Always consult a qualified healthcare provider before making dietary changes.

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References:

  1. Centers for Disease Control and Prevention (CDC). (2024, January 31). About Sodium and Health. Retrieved from CDC: https://www.cdc.gov/salt/about/index.html

  2. American Heart Association. (2025, August 14). Shaking the Salt Habit to Lower High Blood Pressure. Retrieved from American Heart Association: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure

About the Author

Jalaine McCaskill, founder of Tweaksly, offers practical, research-based nutrition tips and reviews to make healthy eating simple and achievable.