If you have been diagnosed with high blood pressure, kidney failure, or liver disease your doctor may have recommended you follow a low sodium diet. Sodium is important for our bodies but too much attracts fluid into your blood stream increasing pressure inside the blood vessel.
High blood pressure for long periods of time can cause damage to your organs and increase your risk of stroke. Even if you take a pill for blood pressure it is important to watch the amount of sodium in your diet. Because sodium is added to so many foods, most people get more than they need each day.
WHAT IS SODIUM? Sodium is a micronutrient needed for every human to survive. Sodium is most commonly found in TABLE SALT and used as a food preservative. Aim for less than 2,000 mg of sodium each day.
TIPS FOR LOWERING SODIUM INTAKE
- Cook more at home and use less salt when cooking. A teaspoon of table salt has 2,300 mg of sodium. Use more salt-free seasoning like the recipe below!
- Eat a balanced diet including whole grains, fruits and vegetables, and lean protein sources
- Limited processed foods containing refined carbohydrates and added sugar.
- Avoid cured and packaged meats like bacon and deli meats.
- Incorporate more plant-based proteins into your diet such as beans, seeds, and nuts
- Use dry beans and fresh or frozen fruits and vegetables over canned ones.
- If you use canned foods be sure to drain and rinse them well
- Choose low-sodium, salt-free, no salt added option when available
READ & COMPARE FOOD LABELS
Pay attention to serving size!
All the information listed is PER SERVING.
Avoid food with more than 300mg of sodium per serving.
Compare labels and choose the lowest sodium option.
Salt-free Seasoning Recipe!
- ¼ cup chili powder
- 1 tbsp each: cumin, onion powder
- 1 tsp each: garlic powder, oregano, ground red pepper
- ½ tsp cinnamon
Directions: Mix ingredients together. Store in air-tight container.
Use CAUTION with the following…
- Condiments like soy sauce, pickles, olives, and salad dressings
- Canned, packaged, or concentrated chicken, beef, or vegetable stocks
- Bouillon cubes and seasoning packets
- Packaged breads, bagels, english muffins, tortillas, & other baked goods
- Cured Meats like bacon, sausage, hot dogs, & deli meat
- Convenience foods such as canned soups, frozen meals, & instant noodles
- Fast Food & Dining Out
Check out this post for 25 Low Sodium Recipes!
Sample Day Meal Plan
Vanilla Almond Oats
|1 oz unsalted almonds
1 cup cooked oatmeal with low-fat milk or soymilk
1 cup blueberries
¼ tsp vanilla
1-2 tsp brown sugar
1 cup coffee or tea
*optional 1-2 Tbsp cream & 1 tsp sugar
|Snack 1||1 cup low-fat yogurt|
|12” whole wheat tortilla
2 tbsp black beans
1-2 tbsp shredded low-fat cheese
2 tbsp pico de gallo
1 tbsp brown rice or quinoa
*optional sautéed onions and peppers
|Snack 2||¼ cup of trail mix (unsalted nuts, seeds, and dried fruit)
Medium Apple or Pear
Salmon, Broccoli, & Rice
|3-4 oz broiled salmon marinated with salt-free seasoning & 1 tsp of vegetable oil
1 cup brown rice
1 cup steamed broccoli
Small side salad with 1-2 tbsp of oil & vinegar dressing
|Snack 3||Banana with 1-2 tbsp peanut butter|
DID YOU KNOW?
Island RDN is here to support you on this journey! Make an appointment with our nutritionist to work with you individually and achieve your weight loss and diet goals! Insurance accepted, including Medicare which covers services for most patients with diabetes or chronic kidney disease.
Contact us for more information or to schedule an appointment!