The human body uses sodium to absorb nutrients, control muscle contractions, send nerve impulses and maintain a normal balance of water and minerals. Because the body needs sodium to survive, following a no-sodium diet would be deadly. For those who want to reduce their sodium intake, a diet low in sodium prevents the complications of excess sodium without depriving the body of an essential electrolyte.
Sodium Recommendations
The Mayo Clinic recommends that healthy people consume 1,500 to 2,400 mg of sodium per day. Those with diabetes, chronic kidney disease and high blood pressure should stick to the low end of this range because sodium consumption affects blood pressure levels. If you have complications associated with excess sodium in the diet, talk to your doctor about how much sodium you should consume.
Benefits
Reducing the amount of sodium in your diet has several benefits. Excess sodium accumulates in the bloodstream and promotes water retention. Extra fluid increases the volume of the blood, making it harder for the heart to pump blood to the organs. As fluid levels increase, swelling occurs in the face, ankles, legs and feet. The Cleveland Clinic reports that reducing your sodium intake prevents swelling, water retention and high blood pressure.
Restricted Foods
Some foods contain high levels of sodium, making them unsuitable for a low-sodium diet. High-sodium foods include canned vegetables, frozen meals, canned soups, processed luncheon meats, fast food, prepared baking mixes, cheese, salad dressings, salted nuts, potato chips, olives and pickles. Some seasonings also contain high amounts of sodium, including cooking wine, meat tenderizer, seasoned salts, steak sauce, Worcestershire sauce, bouillon cubes and soy sauce. Avoid adding table salt to your food, as the University of Illinois extension office reports that just 1 teaspoon of table salt contains 2,400 mg of sodium.
Low-Sodium Foods
One raw apple without the peel contains just one mg of sodium, according to Washington University in St. Louis. Other foods with fewer than 5 mg of sodium include sweetened applesauce, pearled barley, cooked bean sprouts, bananas, blackberries, puffed wheat cereal and raw cherries. Shop for foods that have no sodium added during processing. Purchase fresh or frozen fruits and vegetables whenever possible.
Considerations
Because sodium comes in several forms, check food labels to see if your favorite snacks and entrees contain high levels of sodium. Forms of sodium to watch for include sodium sulfite, sodium citrate, disodium phosphate, sodium alginate, sodium benzoate, monosodium glutamate (MSG), sodium hydroxide and sodium caseinate.
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