What Happens to Your Body on a Low Sodium Diet

Sodium is an essential mineral for your body, but many Americans consume too much. A low-sodium diet is often advised for conditions like high blood pressure or kidney disease.

1. Your Blood Pressure Improves

A study found that a low-sodium diet lowered blood pressure in just one week, regardless of starting blood pressure. Participants saw greater reductions compared to a high-sodium diet.

2. Your Heart Health Gets a Boost

Research suggests lowering sodium intake may help prevent heart failure by reducing blood pressure. The ideal sodium level for heart health is still debated, as individual sensitivity to sodium varies.

3. Your Kidney Health Gets Better

Your kidneys regulate sodium, but high levels can be harmful, especially with kidney disease. A low-sodium diet may help slow chronic kidney disease (CKD) and prevent end-stage renal disease (ESRD) by lowering blood pressure.

4. Your Diabetes Risk May Decrease

High sodium intake may increase the risk of developing diabetes, with one study showing a 1.2 times higher risk per 1,000 mg increase. However, it’s unclear if a low-sodium diet helps manage diabetes, as research results are mixed.

5. Your Stroke Risk May Drop

Evidence shows high sodium intake may raise stroke risk. A large study found that those consuming less than 1,500 mg daily had the lowest stroke risk, while those consuming 4,000 mg or more had the highest risk.

6. Your Bone Health May Improve

Sodium impacts calcium balance and bone health. High sodium intake can cause excess calcium loss, leading to increased bone loss and osteoporosis risk, especially if calcium intake is low.

7. Your Fluid Retention Gets Better

Too much sodium can cause your body to retain extra fluid, increasing the risk of high blood pressure. Since water follows sodium, cutting sodium intake helps reduce fluid retention.

8. Your Weight Management May Get Support

Some research suggests a low-sodium diet may aid weight management. In one study, people on a low-sodium diet for two months lost weight and lowered their BMI, likely due to fluid loss rather than fat loss.

What Is a Low-Sodium Diet?

• A low-sodium diet is a specialty diet that limits how much sodium you consume daily.
• It can often help manage health issues like high blood pressure, heart disease, and kidney disease.
• Your body needs sodium for fluid balance and nerve and muscle function.
• In foods, sodium helps enhance flavors and textures and is also used for preservation.
• However, many people consume more sodium than they should.
• Sodium is highly prevalent in processed foods, such as packaged snacks, deli meats, condiments, salad dressings, and breads.
• On a low-sodium diet, you eat fewer processed foods and more minimally processed or fresh foods, like fruits, vegetables, and fresh meats.

How Much Sodium Is in a Low-Sodium Diet?

• Most Americans consume 2,000–5,000 mg of sodium daily.
• This far exceeds the recommended limit of 2,300 mg.
• Some people, especially those with high blood pressure, may benefit from reducing intake to 1,500 mg.
• However, your healthcare provider should help identify your individual needs.

Tips for Reducing Sodium Intake

There is more than one way to reduce sodium intake, and following a few simple tips can help you get started.

• Consult your healthcare provider: They can help determine if a low-sodium diet is proper for you and set a personalized sodium target.
• Know your sodium limit: Most people aim for 2,300 mg or less per day, but some may need to go as low as 1,500 mg.
• Start at the grocery store: Read your labels. Choose fresh or minimally processed foods, and look for packaged items with 140 mg of sodium or less per serving. Fresh fruits, vegetables, and meats are lower in sodium than ultra-processed foods.
• Limit or avoid salt shakers: Use fresh herbs or other seasonings instead of salt when cooking at home and in restaurants.
• Be careful with condiments: Many are high in sodium, so look for low-sodium versions or make your own.
• Make more of your own food: Preparing meals yourself lets you control the amount of sodium in your food.
• Choose low-sodium snacks: Choose snacks like salt-free nuts, fruits, and veggies instead of salty packaged options.
• Ease into your new way of eating: Ease into the diet to give your body time to adjust and reduce stress.

Low-Sodium Foods to Try

Sodium may be a popular ingredient, but many delicious foods contain little to no sodium, including:

• Fresh fruits and vegetables
• Frozen fruits and vegetables (no sauce or seasonings added)
• Unsalted canned vegetables
• Minimally processed whole grains (quinoa, brown rice, pasta, etc.)
• Oats
• Unsalted or low-sodium snacks (popcorn, chips, nuts, pretzels, etc.)
• Fresh or frozen fish, poultry, or lean beef or pork
• Dried beans and lentils
• Eggs
• Yogurt
• Low-sodium cheese
• Unsalted butter
• Cow’s milk or low-sodium milk alternatives (soy, almond, oat, etc.)

High-Sodium Foods to Limit or Avoid

Limiting or avoiding high-sodium foods, such as the following, is just as crucial as choosing low-sodium foods when on a low-sodium diet:

• Enriched breads, rolls, and buns
• Deli meats
• Cured meats
• Soup
• Pizza
• Savory packaged snacks
• Frozen meals and snacks
• Cheese
• Burgers
• Baked goods (cookies, brownies, cakes, etc.)
• Breakfast meats (bacon, sausage, etc.)
• Chicken nuggets

Potential Side Effects and Risks

• Hyponatremia: A low-sodium diet is generally safe but can pose risks like hyponatremia, which causes symptoms such as confusion and muscle weakness and may be serious if untreated.
• Insulin resistance: Some research shows that a low-sodium diet may lead to insulin resistance. However, study results are conflicting, so more research is necessary.
• Heart health: A low-sodium diet can benefit heart health in those who need it. Yet, restricting sodium too much may hurt your heart.
• Brain health: Too little sodium in your blood may lead to changes in your brain. Lower sodium intake has been linked to worse cognitive function (memory, learning, reasoning, etc.) and increased confusion.

Check with your healthcare provider and a registered dietitian nutritionist for further guidance to avoid side effects.