Low Salt Diet: How to Lower Your Intake

Effects of Consuming Too Much Salt

Excess levels of salt can cause short- and long-term changes in your body. In the short term, it may cause bloating, extreme thirst, and a temporary rise in your blood pressure. Long-term health problems linked to too much salt include:

High Blood Pressure

Excess salt can elevate blood pressure. High blood pressure, also known as hypertension, means the force of your blood against the walls of your arteries (blood vessels that carry blood to your entire body) is too high. This decreases the flow of blood to your heart and can lead to heart disease.

Kidney Damage

A high salt intake can lead to poor kidney function. Kidneys control the levels of substances in the blood and remove waste products from the body. If your kidneys are disrupted in their ability to filter and clean blood, unsafe levels of waste products can build up in your body, which can be life-threatening.

Fluid Retention

Overeating salt can lead to water retention (trapped fluid in your body). This occurs when fluid isn’t properly removed. This can cause swelling in parts of the body (edema), especially in your feet, ankles, and legs.

Heart Disease

High levels of salt can contribute to heart issues. This can raise your blood pressure, putting you at risk for developing circulatory diseases (conditions that affect your heart or blood vessels). These include heart attack and stroke (loss of blood flow to the brain).

Osteoporosis

Overconsumption of salt can lead to bone loss or weakening (osteoporosis). Osteoporosis makes your bones brittle and more likely to break. In addition to bone breaks, it can cause back pain, lost height, and hunched posture. 

Why Are Low Salt Diets Helpful for Some People?

Too much sodium in your diet can be bad for you. In fact, many healthcare professionals recommend a low sodium approach as a way to help manage your health.

Low salt diets are commonly prescribed by doctors and are one of the most frequently used diets in hospital settings. Research shows that cutting back on sodium, in combination with standard treatments, can help control or improve certain conditions. Your doctor might recommend a low-sodium diet if you are living with high blood pressure or kidney or heart disease.

If you need to reduce sodium in your diet to improve your health, there are many actions you can take. When deciding on food options, be sure to:

• Select fresh ingredients. Fresh fruits and vegetables are naturally low in sodium and foods cooked from scratch are lower in sodium than instant and boxed meals.
• Compare labels carefully. Checking food labels lets you choose options that are lower in salt. Foods considered low in salt have 0.3g salt per 100g or less.
• Go for no-salt options. You can buy canned vegetables that are labeled “no salt added.” Similarly, you want to reach for vegetables without added salty sauces.
• Look for the American Heart Association (AHA) seal. AHA’s Heart-Check Mark means the food can be part of an overall healthy dietary pattern while also meeting the association’s low salt criteria. Simply look for the AHA name along with their signature red heart and white checkmark on the package.
• Avoid processed foods. Processed foods are foods that have been changed from their original state in some way during the manufacturing process. Highly processed foods like deli meats, sausages, and pre-packaged or frozen meals often have high salt content.

The Bottom Line

Sodium is an essential nutrient needed by the body to perform essential functions. However, the majority of Americans eat far more sodium than is recommended. It’s important to watch the amount of sodium you’re putting into your body, and a low salt diet can be a beneficial dietary change. 

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