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Sodium-Restricted Diets

Many different medical conditions require that you restrict your sodium intake; some of the most common are high blood pressure, congestive heart failure, Meniere's disease and liver disease. Or you may just want to restrict the amount of sodium in your diet to improve your health or combat water retention. Depending on the reason for the restriction, a restricted intake is usually from 1000 to 1200mg per day.

  1. Where to Start

    • Buy a low-sodium cookbook to learn a new way of cooking. And buy a book that lists the sodium levels of different foods. Track every milligram of sodium you put into your body for the first 90 days, until you become used to the lifestyle change. Do not "treat" yourself to an occasional higher-sodium snack. It takes four to six weeks for your taste buds to acclimate to less salt; every time you cheat, you start the process over.

    Quick Changes

    • Some foods, low-sodium version or not, have a high sodium content -- for instance, canned vegetables, packaged mixes, bread, frozen entrees, broths, soups, ham, bacon, sauces, seasoning packets and salad dressings. You can make huge strides in restricting your sodium by baking your own bread, eating fresh or frozen vegetables, creating your own seasoning and making your own sauces and soups and broths, all minus the salt. Make extra soups, sauces and broths and freeze as often as possible to make this change easier. If you are using a water softener and drink tap water, stop; the softener adds significant amounts of sodium to the water. Take the salt shaker off the table to remove temptation.

    Substitutions

    • Baking powder and baking soda contain a lot of sodium, but you can buy low-sodium versions at health food stores. Salt substitutes are also available, but do have a distinct aftertaste. Substituting fresh herbs and spices for salt provides a tastier alternative. Switch from salted butter or margarine to unsalted. Milk has a higher sodium level, so replace it with powdered milk when cooking or baking. Buy meats that are not "enhanced" with injections of sodium-filled broth to make them juicier.

    Eating Out

    • Most fast food restaurants post nutritional information about their foods and many of them now offer salads. Carry your own homemade salad dressing and condiments with you whenever possible. Carry a special shaker of your favorite, homemade spice blend in the car. Avoid buffets and Asian and Italian restaurants, because their items are usually prepared in big batches and they cannot make adjustments. Locally owned restaurants usually accommodate special requests more easily than chains. Grills and steak houses prepare food without seasoning when requested. If you unexpectedly stop somewhere and are not prepared, go with the salad and if you do not have a dressing with you, order a salad and ask for an oil and vinegar on the side. Another relatively safe alternative is a hamburger, no seasonings or condiments but lots of vegetables. And eat only the bottom half of the bun.

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