Why do I need a low sodium diet? How much salt do I need?
- Although our body must have some salt we often eat more than we need
- Fresh foods such as cereals, vegetables, fruit, meat and dairy products contain plenty of salt – so there is no need to add extra salt to food
- Many people benefit from a low salt diet – if you have hypertension or Meniere’s Disease a low salt diet is especially important
Why avoid salt?
- The level of salt in the body is carefully controlled by the kidneys
- Eating too much salt forces the kidneys to work harder and can increase blood pressure
- If you have high blood pressure, heart disease or your body is holding extra fluid, or you have an inner ear condition such as Meniere’s Disease, it is even more important to limit salt
Tips to reduce salt
- Less than 2300mg of salt (equal to one teaspoon) each day is desirable – and for patients with dizziness restricting salt intake to between 1500mg to 2000mg per day is recommended
- Avoid high salt foods (see below) to ensure a low sodium diet
- Drink 6 to 8 glasses of fresh water per day
Low sodium diet – do not add salt to food or cooking
- What to use instead:
- Ground pepper or dry mustard powder
- Lemon juice, lime juice, vinegar
- Dried herbs
- Chopped fresh herbs; basil, oregano, mint, parsley, rosemary, thyme, chives, sage, tarragon
- Garlic, curry, chilli, onion, fresh ginger, spring onions
- Add red wine to cooking
- Spices; cinnamon, nutmeg, cardamom, ginger, cumin
- Also try slowly cutting down your salt intake over a few months to allow your taste to adjust
Myths about salt
- Do you need extra salt if you sweat a lot?
- The body is very good at keeping the amount of salt it needs. You do need fluid, preferably water, at least 1.5 litres each day, and even more if you exercise.
- Salt tablets are not recommended – check with your doctor if you are on a fluid restriction
- Does extra salt stop cramps?
- Cramps are not due to a lack of salt – drinking enough fluid and always warming up before exercise can help. Also check that your calcium intake is adequate.
Count your salt
- Aim to have less than 2300mg of sodium each day
- In some cases a daily limit of 1400mg may be needed
- Check the nutritional information panel for an accurate measure of sodium per serve in a particular food – any food with more than 150mg sodium per serve should be limited
Avoid high salt foods
| Food group | High salt foods | Look for low salt alternatives |
|---|---|---|
| Dairy | Buttermilk Cocoa mix Processed cheeses |
Skin or low-fat milk Low-fat yogurt Low-salt cheeses |
| Meat | Canned, salted or smoked meats Bacon, ham, salami, cold cuts Corned beef, pre-prepared pasta mix |
Lean meats Poultry |
| Seafood | Fish and chips Oil-packed tuna |
Water-packed tuna |
| Vegetables | Regular canned vegetables Vegetable juices and stock Canned soups Olives, pickles |
Fresh, frozen or low-salt packaged vegetables Low-salt juices or soups |
| Breads | Salted crackers Pizza Baked goods prepared with salt Some cerials and trail mixes |
Whole-grain breads and cerials Low-salt bread and crackers |
| Snacks | Potato chips Pretzels Salted nuts and snack mixes |
Unsalted popcorn or nuts Fresh or dried fruit |
| Others | Tomato sauce, mustards, soy sauce MSG, chicken salt, stocks, meat sauces Commercial salad dressings Frozen ready-made meals Snack foods like fried chicken or fish Fast food |
Home-made dinners with little or no added salt |