What is sodium or salt?

Sodium or salt is a mineral that maintains blood pressure and controls fluid levels in the body. It is found naturally in many of the foods we eat. However, most of the salt we eat comes from processed foods, restaurant foods and from salt added during cooking or at the table.

Why a low-sodium diet?

If you have high blood pressure, kidney or heart disease, reducing your sodium intake is often part of the treatment plan. A low sodium diet can prevent extra fluid from building up in the body and it can help your body get rid of extra fluid you are retaining.

How much sodium do we need?

Try to limit your intake of sodium to less than 2300 mg per day.

Read Food Labels

Read the Nutrition Information label and/or the ingredient list. Sodium can appear on the label as the word “salt”, “baking soda”, “baking powder” and “MSG”. Choose foods that have less than 5% sodium listed as a % Daily Value most often. Look for foods with “No Added Salt” or “Low Salt” on the label. Be sure to take note of the serving size. Twice the serving = Twice the sodium!

Tips to reduce salt in your diet

  • Limit use of salt in cooking.
  • Take the salt shaker off the table.
  • Use seasonings such as herbs, spices, vinegar, lemon juice, garlic, onions or red or green peppers in cooking.
  • Choose herbs, spices and seasoning that do not contain salt. For example, use:
    • Garlic/onion powder, instead of garlic/onion salt
    • Celery seed, instead of celery salt
    • Mrs. Dash® and McCormick’s No- Salt Added® blends
  • Save the cooking liquid from vegetables or meat and use it for sauces and gravies.
  • Use cooked meats such as roasted chicken or beef in sandwiches instead of processed or smoked meats.
  • Limit the following:
    • canned soups, pickled foods, canned vegetables, and condiments
    • packaged soups, pasta, sauces, rice mixes and stuffing
    • tomato and vegetable juices
    • salty snacks such as chips, nachos and pretzels
    • fast foods, which often contain high amounts of salt

Salt Substitutes

Some salt substitutes are herbal blends, which enhance the flavor of food without salt. Other commercial salt substitutes, like No Salt®, Salt Substitute®, replace some or all of the sodium chloride with potassium chloride. It is recommended that you consult a physician or dietitian before using these products, especially if you have diabetes or kidney disease, or are taking diuretics or potassium supplements, or if you follow a potassium restricted diet.

It is recommended that you use spices and herbs to enhance the flavour of your foods rather than a salt substitute.

What about sea salt?

Sea salt contains similar amounts of sodium that is found in table salt. It differs in taste and texture only. Therefore, sea salt is not a suitable replacement for table salt if you are trying to reduce your sodium intake.

Flavouring foods without salt

  • Use fruit, such as pineapple, oranges, lemons and limes, as a sauce for meat. Grating the rind or using freshly squeezed juices adds a lot of zest to a dish.
  • Use wine as flavouring in marinades, stewed meats and sauces.
  • Season stir-fried foods with ginger and garlic. Add unsalted peanut butter for a Thai flavour.
  • Add herbs for instant flavour to a dish. If using fresh herbs, add them near the end of the cooking time.
  • Use freshly ground pepper.
  • Make homemade pizzas with any combination of fresh vegetables, low-salt cheese and meats and herbs.