Low Sodium Diet

The Low Sodium Diet is a diet that advocates limiting the amount of salt in your diet.

Principle of the Low Sodium diet

Eating too much sodium – mainly in the form of salt – can cause a multitude of health issues. Too much sodium in your diet can lead to excessive fluid in the body, which can collect in your hands, ankles, belly and lungs.

Excessive sodium is also bad for the heart, as it can cause hypertension, or high blood pressure. Hypertension can be dangerous because it can damage arteries.

Also, excessive sodium forces the body to work harder in order to reduce the sodium levels. As the body removes sodium, it can also remove other valuable minerals such as calcium.

The Low Sodium Diet aims to reduce the risk of these health issues and to alleviate symptoms by reducing the amount of sodium in your diet. This diet recommends that you eat about 400-1000mg of sodium daily.

What are you allowed to eat on the low sodium diet?

The following is recommended:

  • Salt-free food;
  • Fruit;
  • Vegetables;
  • Lean meat;
  • Whole grains.

What is forbidden on the low sodium diet?

Nothing is expressly forbidden on the Low Sodium Diet. The following, however, should be eaten in moderation.

  • Smoked or cured meat;
  • Table salt;
  • Food packed in brine – such as pickles and olives;

Low Sodium Diet Pros and Cons

The Low Sodium Diet advocates healthy eating habits as well a change in the foods consumed.

The change in sodium consumption can be difficult initially, since many conventional foods contain salt, and using salt as a condiment is a common practice. Salt can be replaced by other spices which can help the adjustment. Also, the consumption of foods that have a lower sodium level in the Dash Diet further helps the adjustment.

The Low Sodium Diet recommends that you slowly change your sodium intake, and you should not reduce your sodium intake to zero.

The Low Sodium Diet can also be difficult initially because it does not mean simply reducing your intake of salty foods. Other foods also contain sodium, for instance some vegetables. Before following this diet, you should either consult a doctor or do intensive research.

Generally, the Low Sodium Diet is easy to maintain because there are no rigid rules. Its variety and numerous recipes ensures that the diet will not become stale and cravings will not develop.

Daily and Weekly Low Sodium Diet Plans

There are no plans for the Low Sodium Diet, but below is a sample low sodium recipe:

Vegetable Broth

  • 1 onion, 1 onion, peeled and chopped
  • 1 carrot, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 1 potato, peeled and cubed
  • 2 celery stalks, chopped
  • 3 cloves garlic, crushed
  • 2 bay leaves
  • 10 whole peppercorns
  • 5 whole cloves
  • 8 cups water

Heat ¼ cup of water to a simmer. Add onion and leave until the water has evaporated. Cook the onion until it is browned.

In a slow cooker, combine the ingredients and allow them to cook for 6-10 hours.

Expected Weight Loss on the Low Sodium diet

There are no reports on expected weight loss.

Low Sodium Diet Rating

Ease: 35 – Requires some research and the adjustment period can be difficult.

Balance: 5/5 – A balanced and healthy diet.

Maintenance: 5/5 – Flexible with no strict rules.

Overall: 5/5

More Information

You can get a free personalized Low Sodium Diet Profile from eDiets.com.