Treating hypertension, or preventing the development of high blood pressure, is usually the goal when beginning a low-sodium diet, such as the four-gram sodium diet. Because most people eat more than 20 times more sodium than they need each day, restricting your dietary intake of sodium to 4,000 mg--or 4 g--per day may seem like an overwhelming challenge. However, there are ways to ease your transition.
Tips for Transitioning
One tip for beginning a four-gram sodium diet is to buy as much fresh food as possible. Although there is some sodium in almost every food, using fresh produce allows you to keep track of any sodium you add during cooking. Buying fresh also allows you to use spices and herbs in place of salt during food preparation. Try to avoid canned meats and fish. If you must buy canned vegetables, choose low- or no-sodium-added varieties. However, if you must use canned fish, such as tuna, rinse the fish before serving it to remove at least some of the salt. Keep salt-free seasonings close by when cooking and eating to curb the temptation of grabbing the salt shaker.
Allowable Proteins, Vegetables and Fruits
Eggs, and egg substitutes, are a low-sodium sources of protein, as are low-sodium peanut butter and dried legumes. Also, all fresh or frozen meats--chicken, pork, lamb, fish and beef--are low in sodium. Fresh or frozen vegetables are low in sodium, as long as they are not packed in pre-made sauces. You may also drink the low-sodium versions of tomato and other vegetable juices. The four-gram sodium diet allows for most fruit, whether it is frozen, canned or fresh. Read the labels on frozen or canned fruit to determine their sodium content before consuming them.
Dairy, Grains and Other Low-Sodium Foods
Acceptable low-sodium grains include all pastas and rice, as long as you avoid adding salt during cooking or eating. The same is true of low- or no-salt-added chips, pretzels, popcorn and crackers. Flour and corn tortillas are low in sodium, as are rolls, breads and pastries without salted tops. You can drink milk in moderation, and enjoy ice cream. You can also eat low-sodium cheeses, like mozzarella and ricotta. This low-sodium diet allows unsalted margarine or butter. It also allows low-sodium versions of bouillon and canned soup, as well as homemade soup prepared without added salt.
What to Avoid
Avoid convenience items, such as frozen dinners and pizzas, and do not buy any cured, smoked processed meats like sausage, bacon, most deli meats and hot dogs. Do not drink or cook with buttermilk, and stay away from processed and cottage cheeses. Most canned entrees and soups are off limits, unless they are labeled low-sodium. Avoid condiments like pickles, olives, sauerkraut and most sauces. Baking mixes, regular salted margarine and butter, and regular bottled salad dressings usually contain too much sodium.
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