What Constitutes A Low-sodium Diet?

You may not realize it, but you are probably consuming 5 tsp. or more of salt a day, notes the University of California at San Fransisco. While you may not be adding salt to your food, most of the sodium in your diet comes from processed and packaged foods. High intake of sodium can cause fluid retention and increase your blood pressure. Following a low-sodium diet can improve fluid balance and blood pressure.

Sodium

Sodium is an essential nutrient that helps your body maintain fluid balance. It also helps maintain blood volume and blood pressure, and supports proper nerve and muscle function. Sodium is also a constituent of digestive fluids, including pancreatic juice and bile. According to the authors of "Krause's Food, Nutrition and Diet Therapy" you only need 200 mg of sodium a day to perform these functions. However, you do not need to limit your intake of sodium to 200 mg a day. A low-sodium diet limits intake to 1,500 to 2,000 mg a day. Your doctor may put you on a low-sodium diet if you have high blood pressure, edema or congestive heart failure. Your doctor can help determine the right amount of sodium for you.

Foods to Include

Most foods contain some sodium, but processed and packaged foods tend to contain the highest concentrations. To help limit your intake, your low-sodium diet should include more fresh, unprocessed foods. Examples include fresh fruits, fresh vegetables, grains and starches made without salt, beans without salt, unsalted nuts and seeds, fresh meats without sauces or seasonings, milk, yogurt and oils. Reading food labels can also help you identify low-sodium foods. Any food with less than 140 mg of sodium per serving is considered a low-sodium food, and a good choice for a low-sodium diet.

Foods to Avoid

In addition to knowing which foods to include, it is important to know the foods to avoid on your low-sodium diet. Most of the sodium in the American diet comes from tomato products, soup, canned goods, prepared mixes and condiments, according to the American Heart Association. Other high-sodium foods to avoid include bacon, ham, regular cheese, buttermilk, cottage cheese, most salad dressings, olives and some dried fruits. Foods made with baking soda or baking powder are generally high in sodium, such as muffins, pancakes and waffles.

Food Preparation

Healthy food preparation is another way to keep sodium intake low. One of the simplest things you can do to limit your sodium intake is to not add salt to your food during cooking. Instead, use salt-free herbs and spices to add flavor. Salt-free seasonings include garlic, oregano, basil, rosemary, sage, curry powder, ginger, onion powder, pepper, lemon and vinegar. Eating more meals prepared at home can also help you limit your intake because you know exactly how much sodium went into your food. When dining out, request salt not be added to your meals.