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Why Choose the Low Sodium Diet?
According to American Heart Association, reducing the sodium intake may help reduce or avoid high blood pressure. Why should we care? The answer is simple: people with high blood pressure are more likely to develop heart disease and stroke.

American Heart Association Sodium Recommendations
Healthy American adults should reduce their sodium intake to no more than 2400 mgs per day. How can this amount be converted into salt amounts? The following are the sodium equivalents that American Heart Association has prepared for you to use in your diet:

1/4 teaspoon salt 500 mg sodium
1/2 teaspoon salt 1000 mg sodium
3/4 teaspoon salt 1500 mg sodium
1 teaspoon salt 2000 mg sodium
1 teaspoon baking soda 1000 mg sodium

Products to Avoid
The following sodium compounds should be minimized in your low-sodium diet:
  • Salt (sodium chloride)
    • Used in cooking, canning, preserving, or at the table

  • Monosodium glutamate (also called MSG)
    • A seasoning used in home, restaurant and hotel cooking as well as in packaged, canned or frozen foods.

  • Baking soda and Baking powder
Low-Sodium Diet and Eating Out
Controlling your consumption of sodium doesn't prevent you from enjoying the pleasure of a restaurant meal. However, remember to order selectively. Here's some rules you can follow while eating out:
  • Donít use the salt shaker. Use the pepper shaker or mill.

  • Be familiar with low-sodium foods and look for them on restaurant menus.

  • When you order, be specific about what you want and how you want your food prepared. Request that they prepare your dish without salt.

  • Add fresh lemon juice to fish and vegetables instead of salt.


Useful Links
  1. Low-Sodium Recipes
    List of free low-sodium recipes from American Heart Association. The site includes recipes for different types of foods and should be visited by anybody who wants to follow the low-sodium diet.

  2. Fats and Sodium Explorer
    American Heart Association provides personalized tools for limiting sodium intake. On this site, you'll get your daily calorie needs, recommended limits for sodium intake, and more.

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