Low sodium diet
Encyclopedia
A low sodium diet is a diet that includes no more than 1,500 to 2,400 mgs of sodium
per day. (One teaspoon of salt has about 2,300 mg sodium.) People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe heart failure are usually advised to limit their sodium intake to 2,000 mg per day.
The human requirement for sodium in the diet is about 69 mg per day, which is typically less than one-tenth as much as many diets "seasoned to taste". For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.
has a useful effect to reduce blood pressure, both in people with hypertension
and in people with normal blood pressure. Taken together, a low salt diet (median of approximately 4.5 g/day - approx 1800mg Sodium) in hypertensive people resulted in a decrease in systolic blood pressure by 5.06 mmHg, and in diastolic blood pressure by 2.70 mmHg. In people with normal blood pressure, the corresponding decrease in systolic blood pressure was 2.03 mmHg and diastolic blood pressure 0.99 mmHg.
A previous Cochrane review indicated that the effect of low versus high sodium intake on blood pressure appears to be greater in Black and Asian patients than in Caucasians. However, the number of included studies in black and Asian patients in the review was insufficient for different recommendations.
, which is table salt. Milk
, beets, and celery
also naturally contain sodium, as does drinking water, although the amount varies depending on the source.
Sodium is also added to various food products. Some of these added forms are monosodium glutamate
, sodium nitrite
, sodium saccharin, baking soda (sodium bicarbonate
), and sodium benzoate
. These are ingredients in condiments and seasonings such as Worcestershire sauce
, soy sauce
, onion salt, garlic salt
, and bouillon cube
s. Processed meats, such as bacon
, sausage
, and ham
, and canned soups and vegetables are all examples of foods that contain added sodium. Fast food
s are generally very high in sodium. Also, processed foods such as potato chip
s, frozen dinners and cured meats have high sodium content.
It has been noted that such large amounts of salts are given out by regenerative water softeners that over 60 cities in Southern California
have banned these units because of elevated salt levels in ground water reclamation projects caused by water softeners and other sources.
Water labeled as "drinking water" in supermarkets may have sodium since it is usually only filtered with a carbon filter and will contain any and all sodium present in the source water.
and are now available online, such as low sodium soup bases.
Other foods that are low in sodium include:
Sodium
Sodium is a chemical element with the symbol Na and atomic number 11. It is a soft, silvery-white, highly reactive metal and is a member of the alkali metals; its only stable isotope is 23Na. It is an abundant element that exists in numerous minerals, most commonly as sodium chloride...
per day. (One teaspoon of salt has about 2,300 mg sodium.) People who follow a vigorous or moderate exercise schedule are usually advised to limit their sodium intake to 3,000 mg per day and those with moderate to severe heart failure are usually advised to limit their sodium intake to 2,000 mg per day.
The human requirement for sodium in the diet is about 69 mg per day, which is typically less than one-tenth as much as many diets "seasoned to taste". For certain people with salt-sensitive blood pressure, this extra intake may cause a negative effect on health.
Indications and effects of low sodium diet
A Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet in CaucasiansCaucasian race
The term Caucasian race has been used to denote the general physical type of some or all of the populations of Europe, North Africa, the Horn of Africa, Western Asia , Central Asia and South Asia...
has a useful effect to reduce blood pressure, both in people with hypertension
Hypertension
Hypertension or high blood pressure is a cardiac chronic medical condition in which the systemic arterial blood pressure is elevated. What that means is that the heart is having to work harder than it should to pump the blood around the body. Blood pressure involves two measurements, systolic and...
and in people with normal blood pressure. Taken together, a low salt diet (median of approximately 4.5 g/day - approx 1800mg Sodium) in hypertensive people resulted in a decrease in systolic blood pressure by 5.06 mmHg, and in diastolic blood pressure by 2.70 mmHg. In people with normal blood pressure, the corresponding decrease in systolic blood pressure was 2.03 mmHg and diastolic blood pressure 0.99 mmHg.
A previous Cochrane review indicated that the effect of low versus high sodium intake on blood pressure appears to be greater in Black and Asian patients than in Caucasians. However, the number of included studies in black and Asian patients in the review was insufficient for different recommendations.
High sodium content
Sodium occurs naturally in most foods. The most common form of sodium is sodium chlorideSodium chloride
Sodium chloride, also known as salt, common salt, table salt or halite, is an inorganic compound with the formula NaCl. Sodium chloride is the salt most responsible for the salinity of the ocean and of the extracellular fluid of many multicellular organisms...
, which is table salt. Milk
Milk
Milk is a white liquid produced by the mammary glands of mammals. It is the primary source of nutrition for young mammals before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother's antibodies to the baby and can reduce the risk of many...
, beets, and celery
Celery
Apium graveolens is a plant species in the family Apiaceae commonly known as celery or celeriac , depending on whether the petioles or roots are eaten: celery refers to the former and celeriac to the latter. Apium graveolens grows to 1 m tall...
also naturally contain sodium, as does drinking water, although the amount varies depending on the source.
Sodium is also added to various food products. Some of these added forms are monosodium glutamate
Monosodium glutamate
Monosodium glutamate, also known as sodium glutamate or MSG, is the sodium salt of glutamic acid, one of the most abundant naturally occurring non-essential amino acids....
, sodium nitrite
Sodium nitrite
Sodium nitrite is the inorganic compound with the chemical formula NaNO2. It is a white to slight yellowish crystalline powder that is very soluble in water and is hygroscopic...
, sodium saccharin, baking soda (sodium bicarbonate
Sodium bicarbonate
Sodium bicarbonate or sodium hydrogen carbonate is the chemical compound with the formula Na HCO3. Sodium bicarbonate is a white solid that is crystalline but often appears as a fine powder. It has a slightly salty, alkaline taste resembling that of washing soda . The natural mineral form is...
), and sodium benzoate
Sodium benzoate
Sodium benzoate has the chemical formula NaC6H5CO2; it is a widely used food preservative, with E number E211. It is the sodium salt of benzoic acid and exists in this form when dissolved in water. It can be produced by reacting sodium hydroxide with benzoic acid.-Uses:Sodium benzoate is a...
. These are ingredients in condiments and seasonings such as Worcestershire sauce
Worcestershire sauce
Worcestershire sauce , or Worcester sauce is a fermented liquid condiment; primarily used to flavour meat or fish dishes.First made at 60 Broad Street, Worcester, England, by two dispensing chemists, John Wheeley Lea and William Henry Perrins, the Lea & Perrins brand was commercialised in 1837 and...
, soy sauce
Soy sauce
Soy sauce is a condiment produced by fermenting soybeans with Aspergillus oryzae or Aspergillus sojae molds, along with water and salt...
, onion salt, garlic salt
Garlic salt
Garlic salt is a flavored salt used as food seasoning made of a mixture of dried ground garlic and table salt with an anti-caking agent...
, and bouillon cube
Bouillon cube
A bouillon cube [ˈbuːjɒn kjuːb] or stock cube is dehydrated bouillon or stock formed into a small cube about 15 mm wide. It is made by dehydrating vegetables, meat stock, a small portion of fat, salt and seasonings and shaping them into a small cube...
s. Processed meats, such as bacon
Bacon
Bacon is a cured meat prepared from a pig. It is first cured using large quantities of salt, either in a brine or in a dry packing; the result is fresh bacon . Fresh bacon may then be further dried for weeks or months in cold air, boiled, or smoked. Fresh and dried bacon must be cooked before eating...
, sausage
Sausage
A sausage is a food usually made from ground meat , mixed with salt, herbs, and other spices, although vegetarian sausages are available. The word sausage is derived from Old French saussiche, from the Latin word salsus, meaning salted.Typically, a sausage is formed in a casing traditionally made...
, and ham
Ham
Ham is a cut of meat from the thigh of the hind leg of certain animals, especiallypigs. Nearly all hams sold today are fully cooked or cured.-Etymology:...
, and canned soups and vegetables are all examples of foods that contain added sodium. Fast food
Fast food
Fast food is the term given to food that can be prepared and served very quickly. While any meal with low preparation time can be considered to be fast food, typically the term refers to food sold in a restaurant or store with preheated or precooked ingredients, and served to the customer in a...
s are generally very high in sodium. Also, processed foods such as potato chip
Potato chip
Potato chips are thin slices of potato that are deep fried...
s, frozen dinners and cured meats have high sodium content.
It has been noted that such large amounts of salts are given out by regenerative water softeners that over 60 cities in Southern California
Southern California
Southern California is a megaregion, or megapolitan area, in the southern area of the U.S. state of California. Large urban areas include Greater Los Angeles and Greater San Diego. The urban area stretches along the coast from Ventura through the Southland and Inland Empire to San Diego...
have banned these units because of elevated salt levels in ground water reclamation projects caused by water softeners and other sources.
Water labeled as "drinking water" in supermarkets may have sodium since it is usually only filtered with a carbon filter and will contain any and all sodium present in the source water.
Low sodium content
Unprocessed, fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains are low sodium. The availability of low sodium foods is increasing; Due to the difficulty of finding low sodium versions of processed foods that are naturally high in, or contain medium levels of, sodium (such as cereals, soups, and canned seafood), food markets and distributors have recently started opening online businesses that focus on marketing low sodium products. Just like low carb or low calorie products, low sodium products began to take their own place in food marketers’ shelves. Many low sodium products have crossed over from the hospitality industryHospitality industry
The hospitality industry consists of broad category of fields within the service industry that includes lodging, restaurants, event planning, theme parks, transportation, cruise line, and additional fields within the tourism industry. The hospitality industry is a several billion dollar industry...
and are now available online, such as low sodium soup bases.
Other foods that are low in sodium include:
- Seasonings: Black, cayenne, or lemon pepper, mustard, some chili or hot sauces
- Herbs: Dried or fresh garlic, garlic/onion powder (no salt), dill, parsley, rosemary, basil, cinnamon, cloves, paprika, oregano, ginger, vinegar, cumin, nutmeg
- Fresh fruits and vegetables (celery, carrots, beets, spinach)
- Dried beans, peas, rice, lentils
- Macaroni, pasta, noodles, rice, barley (cooked in unsalted water)
- Honey, sugar
- Unsalted butter
- Unsalted dry curd cottage cheese
- Fresh beef, pork, lamb, fish, shrimp, egg
- Skim milk, yogurt
- Hot cereals
- Club soda, coffee, seltzer water, soy milk, tea