Low sodium diet

A low sodium diet is a diet that includes no more than 1,500 to 2,400 mgs of sodium per day. (As an example 1 teaspoon of salt = approx. 2,300 mg sodium.) People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe heart failure are usually advised to limit their sodium intake to 2,000 mg per day.

The human requirement for sodium in the diet is about 69 mg per day, which is typically less than one-tenth as much as many diets "seasoned to taste". For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.

Sodium sources

Sodium occurs naturally in most foods. The most common form of sodium is sodium chloride, which is table salt. Milk, beets, and celery also naturally contain sodium, as does drinking water, although the amount varies depending on the source. Sodium is also added to various food products. Some of these added forms are monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate. These are ingredients in condiments and seasonings such as Worcestershire sauce, soy sauce, onion salt, garlic salt, and bouillon cubes. Processed meats, such as bacon, sausage, and ham, and canned soups and vegetables are all examples of foods that contain added sodium. Fast foods are generally very high in sodium.

Health effects of sodium

Sodium, as part of the structure of the human body, is essential to good health. All body fluids, including blood, sweat, and tears, contain sodium. It is essential, therefore, to maintain the proper balance of sodium in these fluids. Sodium ions comprise more than 90 percent of the basic ions of the blood and, since sodium retains water, thus sodium ions directly influences blood volume. Excess sodium thus causes expansion of the body's blood volume. In addition, sodium acts in other ways to constrict arterioles, the smallest of our arteries. Therefore, the strain of a greater volume of blood (caused by volumetric expansion due to excess sodium) coupled with constricted blood channels (also caused in part by excess sodium) causes the heart to work harder than normal. People with certain balance disorders such as Ménière's disease must control the amount of salt that is added to food as increase in the blood level concentration of salt affects the concentration of substances in inner ear.

Medical conditions involving low sodium diet

Individuals with the following medical conditions are advised to follow a low sodium diet: Congestive heart failure, Cirrhosis, Kidney disease, Ménière's disease, Hypertension, and Diabetes.

How to follow low sodium diet

The following is recommended for followers of low sodium diet: Eat fewer processed foods such as potato chips, frozen dinners and cured meats. Choose foods labeled "low sodium" or "reduced sodium." Don't add salt to your food. Instead, use herbs and spices to flavor foods. Eat more unprocessed, fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains. Do not drink water from water softeners. Check every "Nutritional Information" label before you buy or use a product. Note sodium and portion size information. Get foods at markets specialized in low sodium foods.

Foods that are naturally low in sodium

Seasonings: Black, cayenne, or lemon pepper, mustard, chili or hot sauce
Herbs: Dried or fresh garlic, garlic/onion powder (no salt), dill, parsley, rosemary, basil, cinnamon, cloves, paprika, oregano, ginger, vinegar, cumin, nutmeg
Fresh fruits and vegetables (celery, carrots, beets, spinach)
Dried beans, peas, rice, lentils
Macaroni, pasta, noodles, rice, barley (cooked in unsalted water)
Honey, sugar
Unsalted butter
Unsalted dry curd cottage cheese
Fresh beef, pork, lamb, fish, shrimp, egg
Skim milk, yogurt
Hot cereals
Club soda, coffee, seltzer water, soy milk, tea

Cautions regarding drinking water

It has been noted that such large amounts of salts are given out by regenerative water softeners that over 60 cities in Southern California have banned these units because of elevated salt levels in ground water reclamation projects caused by water softeners and other sources. Also water labeled as "drinking water" in supermarkets may have sodium since it is usually only filtered with a carbon filter and will contain any and all sodium present in the source water.

Recent trends

Due to the difficulty of finding low sodium versions of processed foods that are naturally high in, or contain medium levels of, sodium (such as cereals, soups, and canned seafood), food markets and distributors have recently started opening online businesses that focus on marketing low sodium products. Just like low carb or low calorie products, low sodium products began to take their own place in food marketers’ shelves.