Tips for Reducing Sodium

What is a low sodium diet? A low sodium diet limits foods in your diet that are high in sodium. A high amount of sodium in your diet can make your blood pressure go up as well as cause other health problems. The goal of a low sodium diet is to prevent or lower high blood pressure; this diet can also keep your body from holding extra fluid. Preventing problems with your liver and kidneys is another reason to follow a low sodium diet.

Fats & Oils

Use Sparingly (3-8 Teaspoons)

• Margarine, mayonnaise (regular, diet, or unsalted)
• Oils, unsalted salad dressing
• Olives
• Salted pork fat, butter
• Sour cream, regular salad dressing

Sugars & Sweets

Use Sparingly

• Cookies, cakes, desserts-homemade without salt or low sodium package or mix
• Gelatin, sherbet, sorbet, Popsicle
• Jam, jelly, honey, sugar, hard candy, syrup, marshmallows

(Limit 1 serving per day)

• Cookies, cakes, pastries, desserts—store-bought & mixes
• Frozen ice cream or yogurt

Soups

• Bouillon, broth, or consomme
• Canned or frozen soup
• Homemade soup—without salt, MSG, or soup bases
• Instant or packaged soup
• Low-sodium bouillon cubes
• Low-sodium canned or frozen soups
• Ramen-type oriental soup

Seasonings & Sauces

Beverages

• Alcohol
• Club soda, flavored coffee drinks, vegetable juices, Orange Crush
• Coffee, tea, cereal beverages (Postum)
• Water, very low-sodium mineral water or club soda, juices; fruit drinks most sodas, low-sodium vegetable juices

Additional Guidelines:

Cooking

• For Kosher meats: soak in water one hour before cooking, pour out the water, and cook in fresh water. Pour out the water again.
• Leave salt out of recipes, except recipes using yeast
• Take the salt shaker off the table and stove
• Use vegetable oil instead of margarine or butter in recipes.
• Use low-sodium baking powder
• Use regular flour (not self-rising flour) when baking

Smart Shopping

• Buy fresh foods when possible. Processed foods have more sodium.
• Check the % Daily Values column. Foods with less than 5% sodium are good choices. Foods with more than 20% are high in sodium.
• Read labels. Use the Nutrition Facts label to compare similar products.
• Understand food labels:
  • Light in sodium—50% less sodium than the regular version of that food
  • Low sodium—140 mg or less of sodium per serving
  • Very low sodium—35 mg or less of sodium per serving
  • Sodium free—less than 5 mg of sodium per serving

Eating Out

• Ask what’s in the foods you want to eat. Tell the order taker what type food you need.
• Ask them to leave out the salt or MSG.
• Eat out less often—Restaurant and fast food outlets tend to be high in sodium and fats.
• Keep portion sizes under control.

Special Requests When Eating Out

• A lemon wedge for salad or fish
• Baked potato or sliced tomatoes instead of fried, salted potatoes.
• Fruit, gelatin, sherbet, or sorbet instead of baked goods for desserts.
• Order plain, broiled, roasted, grilled, or steamed foods instead or breaded or fried.
• Order sauces, gravies, salad dressing on the side so you can control the amount you eat.