Why Have a Low-Sodium Diet?

The amount of sodium in your diet controls how your body balances fluid, but also affects blood volume and blood pressure. The kidneys regulate sodium levels in the blood, but consuming too much sodium can make it more difficult for the kidneys to process. Although sodium provides an important mineral to the human body that's necessary to be healthy, you should consume it in moderation. A low-sodium diet can decrease your risk of developing serious health problems.

Health Problems and Sodium

• High sodium levels increase your risk of developing high blood pressure, heart disease, fluid retention or edema and kidney stones. Sodium acts like a sponge, keeping fluids inside the body. High sodium intake causes fluid to be retained in the blood vessels, placing more pressure on the heart and circulatory system to keep up. It can also raise blood pressure and cause fluid retention, which may cause swelling or bloating of the legs, hands and feet. If you have high blood pressure or other health conditions, limiting sodium intake to less than 1,000mg per day will improve your health.

Sodium in Food

• According to the American Heart Association, the human body should have an intake of no more than 1/4 tsp. salt per day. Adding salt to foods at the table remains a common practice. However, many foods already contain salt naturally, and processing foods adds more. All of this raises your sodium intake.

Salt and Taste

• A food may not taste salty, but still have a high amount of sodium, especially canned, processed or quick foods. It's possible to season foods differently with spices, herbs, lemon, orange, wine or Tabasco sauce to have a salty taste without the increase in sodium levels. You can also substitute reduced-sodium or salt-free products, such as low-sodium corn-flour tortillas, for foods normally not allowed on a low-sodium diet. Many low-sodium diets restrict foods such as pickles, canned tuna or chips. Food distributors often provide no-salt varieties of some items. You can also rinse canned tuna thoroughly before eating to decrease the sodium from the liquid. Salt substitutes are not normally a healthy option. Many contain potassium chloride, which can be detrimental for people with heart, kidney or liver problems. Speak with a dietitian and physician before using a salt substitute.

Sodium Sources

• Dietary sodium comes from many sources, including table salt, baking soda and baking powder. Many processed foods are high in sodium, including baked goods, packaged meals, soups and restaurant or takeout foods. Always check food labels to see if the product has no sodium or is sodium-free. Some items with no added salt are still high in sodium, such as pork products, potatoes and seafood, including prawns and crab. By increasing your awareness of what you consume on a daily basis, you can reduce your sodium intake in a short period of time.

Nutrition and Lifestyle

• A low-sodium diet requires no special or high-cost foods. Cooking from scratch using fresh fruits and vegetables naturally lowers the sodium level, as these foods don't have salt additives. Avoiding alcohol and softened water will also reduce sodium levels. Low sodium doesn't mean no sodium. You can have healthy, good-tasting foods while maintaining a healthy sodium intake.