Why lower sodium?
Excess sodium raises blood pressure in many people, increasing the risk of stroke, heart disease and kidney disease. Reducing sodium by about 1,000 mg a day lowers blood pressure measurably, and the DASH diet combined with lower sodium has the largest effect. More than 70% of dietary sodium comes from packaged and restaurant food. See DASH diet and alimentos para bajar la tensión (Spanish).
Reading labels
- Sodium per serving: 140 mg or less is “low sodium”; 5% daily value or less is low; 20% or more is high.
- Salt equivalent: sodium × 2.5 = salt. 2,300 mg sodium ≈ 5.8 g salt.
- Watch serving size: a “serving” may be half a can.
- Terms: “reduced sodium” means 25% less than the regular version, which may still be high; “no salt added” means no salt added during processing.
- Hidden sources: bread, cheese, deli meat, soups, sauces, cereal, canned beans, pizza, frozen meals.
- Ingredients to note: sodium bicarbonate, monosodium glutamate, sodium nitrite, soy sauce.
Low-sodium breakfasts
- Oatmeal with fruit and walnuts (cook without salt).
- Plain Greek yoghurt with berries and unsalted nuts.
- Scrambled eggs with vegetables and herbs, with a slice of low-sodium whole-grain toast.
- Smoothie with fruit, spinach and unsweetened milk.
- Whole-grain cereal with no added salt and sliced banana.
- Avoid bacon, sausage, instant oatmeal packets and pastries.
Low-sodium lunches
- Salad of mixed greens, chickpeas rinsed from the can, cucumber and olive oil with lemon.
- Sandwich on low-sodium bread with home-roasted chicken, lettuce and tomato (avoid deli meats and processed cheese).
- Homemade vegetable and lentil soup with no added salt.
- Brown rice bowl with grilled fish, steamed vegetables and a squeeze of lime.
- Baked potato with plain yoghurt, chives and black pepper.
- Choose unsalted tuna or salmon packed in water.
Low-sodium dinners
- Baked salmon with roasted vegetables and quinoa.
- Chicken stir-fry with fresh vegetables, garlic, ginger and a small amount of low-sodium soy sauce.
- Whole-wheat pasta with homemade tomato sauce (no added salt), vegetables and herbs.
- Turkey chilli with no-salt-added beans and tomatoes.
- Grilled steak or tofu with sweet potato and green salad.
- Use homemade stock or no-salt-added stock instead of bouillon cubes.
Low-sodium snacks
- Fresh fruit: apples, pears, oranges, grapes, berries.
- Raw vegetables (carrots, peppers, celery, cucumber) with homemade hummus or plain yoghurt dip.
- Unsalted nuts and seeds (a small handful).
- Air-popped popcorn with herbs or a little olive oil, no salt.
- Plain low-fat yoghurt or cottage cheese labelled low sodium.
- Unsalted rice cakes with nut butter or avocado.
- Hard-boiled eggs, homemade trail mix and whole-grain toast with banana.
Flavour without salt
- Aromatics: garlic, onion, ginger, leeks, shallots.
- Acid: lemon, lime, orange, vinegars (balsamic, rice, apple cider).
- Herbs: basil, parsley, coriander, dill, thyme, rosemary, oregano.
- Spices: black pepper, paprika, cumin, turmeric, chilli, curry powder, cinnamon.
- Heat and umami: roasting, grilling, mushrooms, tomato paste (no added salt).
- Salt-free seasoning blends (check they contain no sodium).
- Avoid potassium-based salt substitutes unless approved by your doctor.
One-day menu (about 1,200–1,500 mg sodium)
- Breakfast: oatmeal with banana and walnuts; coffee or tea.
- Snack: apple with unsalted almond butter.
- Lunch: lentil and vegetable soup (no added salt), mixed salad with olive oil and lemon.
- Snack: carrot sticks and plain Greek yoghurt dip.
- Dinner: baked chicken with herbs, roasted sweet potato and steamed green beans.
- Values are approximate; check labels for your products.
Eating out and takeaways
- Ask for sauces and dressings on the side, and for no added salt.
- Choose grilled, baked or steamed dishes; avoid cured, smoked, pickled and fried items.
- Share a meal or take half home.
- Avoid soups, which are often very salty, and choose fresh salads.
- Fast food, pizza and Chinese takeaways are typically very high in sodium.
- Balance a restaurant meal with lower-sodium choices for the rest of the day.
When to seek advice
- High blood pressure, heart failure or kidney disease.
- Taking diuretics or ACE inhibitors and considering salt substitutes.
- Swelling, sudden weight gain or breathlessness.
- Dizziness or low blood pressure after reducing salt.
- Need for a renal or cardiac diet.
Three common situations
A person with high blood pressure eating mostly ready meals: switch to home-cooked meals and read labels.
Someone who adds salt automatically: taste first, then use herbs, lemon and pepper.
A person on a tight budget: use dried beans, frozen vegetables, oats and eggs, and rinse canned foods.
Key points to remember
Build meals from fresh whole foods, read labels, rinse canned items, flavour with herbs and citrus and limit processed food. Your taste adapts within weeks. Our nutrition team can create low-sodium plans.
This guide is for general information and does not replace an assessment by your own doctor or dietitian.
Questions about low-sodium meals and snacks
These answers are general information and do not replace an examination or individual medical advice.
How much sodium should I eat per day?
Under 2,300 mg a day; about 1,500 mg is ideal for many adults, particularly with high blood pressure.
What snacks are low in sodium?
Fresh fruit, raw vegetables, unsalted nuts, plain yoghurt, air-popped popcorn and unsalted rice cakes.
Is sea salt healthier?
No, it has about the same sodium as table salt.
Are salt substitutes safe?
They contain potassium and can be unsafe with kidney disease or some medicines; ask your doctor.
How long to get used to less salt?
Usually 2–4 weeks.
Do canned beans need rinsing?
Yes, rinsing removes about 40% of the sodium.
Sources
- NHS · Salt: the facts
- NHLBI · DASH eating plan
- NHS · High blood pressure (hypertension)
- USDA FoodData Central (nutrient database)
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.