Salt, or sodium chloride, is found in many foods. In addition to helping nerves and muscles function properly, it is closely linked to blood-pressure regulation. The American Heart Association recommends aiming for less than 1,500 mg of sodium a day, which corresponds to about two-thirds of a teaspoon of salt. To comply with this recommendation, table salt use should be reduced. However, 75 percent of the sodium intake in the American diet come from processed foods, which means that in any low-salt diet plan, the less processed, the better.
Salt and Blood Pressure
When salt is consumed above the daily recommendation, the sodium it contains makes the body retain more water to flush the extra sodium. However, the added volume of water puts more pressure on blood vessels, which causes the blood pressure to rise, according to the Cleveland Clinic. High blood pressure, or hypertension, is associated with an increased risk of heart disease and stroke, according to the American Heart Association.
Meat and Beans
Fresh meat, poultry, fish and seafood are the best choices for a low-salt diet plan, according to the Cleveland Clinic, with less than 325 mg of sodium per serving. However, deli meat, sausages, bacon and ham should be avoided, because a 3-oz. portion can contain as much as 1,025 mg of sodium, or more than two-thirds of the daily recommended limit.
Dairy Products
Low-fat milk and yogurts are naturally low in salt. The Dash eating plan, or dietary approach to stop hypertension, promotes the consumption of low-fat dairy products because their high-calcium content can help reduce blood pressure, according to the U.S. Department of Health and Human Services. However, some cheeses have a high-sodium content, especially cottage cheese with 455 mg per half-cup serving, and should be consumed in moderation in a low-salt diet plan.
Vegetables
Fresh vegetables are recommended in a low-salt diet plan and the potassium and magnesium they provide can help lower blood pressure, according to the Dash eating plan. Frozen vegetables also constitute a wise option, as long as no sauces or salty seasonings are added. Canned vegetables, canned vegetable soups and tomato or vegetable juice should be avoided, because they can contain as much as 660 to 1,300 mg of sodium per serving, according to the Cleveland Clinic.
Seasonings
Table salt and condiments, such as ketchup, soy sauce and salad dressings, contain large amounts of salt, or sodium. Even sea salt, often considered a healthier alternative, contains the same amount of sodium as regular table salt and should be restricted in a low-salt diet plan. Instead, the Cleveland Clinic suggests using salt-free seasonings, such as fresh or dried herbs, spices, lemon, lime and vinegar to add flavor without adding sodium.
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