Simple Description
High sodium intake can raise blood pressure and increase the risk of heart disease, kidney failure, and stroke—conditions that become more dangerous with age (JAMA, 2023). A low-sodium diet reduces this risk by limiting salt while maintaining flavor through herbs and fresh ingredients.
Nearly 90% of Americans consume too much sodium, according to the CDC.
What qualifies for this diet
- A low-sodium diet typically limits sodium intake to 1,500–2,300 mg per day
- That equals about ¾ to 1 teaspoon of table salt total per day, including what's already in packaged foods
- Foods labeled "low sodium" must contain 140 mg or less of sodium per serving, which is a good benchmark when shopping
Things to avoid while on this diet
- Processed meats like bacon, ham, sausage, and deli cuts — extremely high in sodium even in small portions.
- Canned soups and vegetables — unless labeled "low sodium," these can pack over 800 mg per serving.
- Frozen dinners and fast food — convenience meals often use salt as a major preservative.
- Breads, bagels, and rolls — surprisingly, many baked goods are big sodium contributors.
- Salty condiments like soy sauce, ketchup, salad dressing, and pickles, a little goes a long way in salt content.
Ways we recommend and use to create delicious meals while on low sodium
While salt is a very important ingredient in cooking, there are ways to still enjoy food without being too salty. Here are a few tips from our chefs on how we keep sodium down.
- Home cooking — There's no better way to say it—home cooking is the best option for a low-sodium diet because you control how much salt goes into your food. Packaged foods and restaurant meals often contain high levels of hidden sodium used for flavor and preservation. Fun Fact: Even most sweet drinks have sodium!
- Do not season salt in layers — Classically, chefs are trained to season in layers, meaning they salt throughout the cooking process. Instead, we recommend seasoning at the end to concentrate flavor and use less overall salt, as research shows people perceive saltiness more when it's applied closer to serving.
- Incorporate fresh herbs and spices — Use herbs like rosemary, thyme, dill, basil, or parsley, and spices like turmeric, cumin, and smoked paprika to add complexity and aroma. These ingredients stimulate the palate and reduce the need for added sodium (Note: Some elders may have sensitive digestion, so introduce spices gently and avoid over-seasoning if there's history of acid reflux or GI issues.)
- Use acid to brighten dishes — A splash of lemon juice, vinegar (balsamic, apple cider, rice wine), or pickled vegetables can lift flavors in the same way salt does, without the health risks. Acidic ingredients stimulate taste buds and enhance other flavors naturally.
- Focus on umami-rich ingredients — Foods like mushrooms, tomatoes, garlic, onion, nutritional yeast, and low-sodium soy sauce or fish sauce alternatives offer savory depth and can replace salt-heavy seasonings.