Salt may be a flavour enhancer, but it can cause serious problems. People with high blood pressure, liver or kidney disease, diabetes, or heart problems are often advised to follow a low-sodium diet for the good of their health. That can be a daunting prospect, but don't panic — cutting down on salt doesn't have to mean cutting down on flavour. Here are some tips to make it easy to stick to this way of eating.
Preparing a low-sodium diet plan
Before you start a low-sodium diet, it’s essential to speak with your doctor. Unlike weight-loss diets, a low-sodium diet isn’t “one size fits all”, and daily limits vary depending on underlying medical conditions and other factors. For some people, the recommended intake may be as low as 1,500 mg per day.
In theory, a low-sodium diet is actually very easy to follow. You just need to choose foods that are low in salt, and avoid adding any extra salt at the table. In practice, that will probably mean cooking from scratch more often and cutting down on ready meals, packaged snacks and convenience ingredients.
Top tip: Whatever you do, never try to cut out salt completely. There's a big difference between low-sodium and no-sodium. Some sodium is essential for human bodies to function properly, so if you consume too little, you risk serious health problems. Always speak with your doctor.
Tasty foods with low sodium
Here’s the good news: there are literally millions of healthy, tasty ingredients you can enjoy as part of a low-sodium diet. Essentially, you should build recipes around whole foods and limit processed ingredients. A hearty dish like a lentil and vegetable hotpot tastes great and is low in salt.
Even meat isn’t off the menu. Just make sure you don’t add any high-sodium condiments. Choose high-quality meat for dishes like pan-fried chicken, because the better the ingredients, the less salt you need to make them flavourful.
Hidden traps on a low-sodium diet
Ready meals and prepackaged snacks are often packed with sodium and should be avoided. Generally, you should steer clear of packaged foods, and that includes things like tins of baked beans or soups. However, they’re not the only potential dangers. Many common flavour enhancers, such as soya sauce and ketchup, are very high in sodium. Even the humble stock cube can be a hidden source of salt.
Adding flavour to a low-sodium diet
One of the biggest challenges with following a low-sodium diet is the lack of flavour. Salt is one of the most potent natural flavour enhancers, so people who have to reduce sodium often feel bored and frustrated by their daily meals. This can be even harder when most condiments are off the table.
For tastier food, look for healthy recipes that focus on natural, salt-free flavourings. Herbs and spices are a great way to turn any meal into a feast. You won’t miss the salt when you’re enjoying chermoula aubergine, made with fresh mint, parsley and aromatic spice blends.
How to stick to a low-sodium diet
Any diet can get monotonous over time, and you may find yourself struggling to stay within your sodium limits. These tips can help you keep to it:
- Batch cook. A low-sodium diet means you'll need to do a lot of cooking from scratch. Keep your freezer stocked with tasty, low-salt meals so you always have something to grab when you're low on time.
- Adapt recipes. Look at this low salt recipe collection for inspiration. Trying to adapt normal recipes to lower the sodium levels can be frustrating, so go for recipes that have already been optimised for your diet.
- Choose high-quality ingredients. That means the best meat or fish you can afford, as well as seasonal fruit and veggies. A sad, out-of-season tomato may need salt to taste good, but a ripe one is bursting with natural flavour.
- Turn to HelloFresh. Try a food subscription box. This means you can plan your meals in advance, and you won't be tempted to grab ready meals at the supermarket.
- Experiment with recipes from around the world. Dishes from Thailand, India and the Middle East are often heavy on the herbs and spices, so they don't need salt to taste good.
Low-Sodium Diet FAQs
What are the guidelines for a low-sodium diet?
The main goal of a low-sodium diet is to reduce the amount of salt that you consume. Check with your doctor to find the optimal amount, as each individual will have their own particular medical needs. That may be as low as 1,500mg, far less than a normal Western diet.
What foods should you avoid on a low-sodium diet?
Obviously, you should avoid adding salt to your food as much as possible, but you should also watch out for hidden salt. Ready meals and packaged snacks are a major culprit, along with convenience ingredients like tinned soups or stock cubes. Read labels carefully and use herbs, lemon juice or spices to add flavour instead.
What is the best food to eat on a low-sodium diet?
Fresh fruit, vegetables, wholegrains, lean meats and fish are naturally low in salt. Cooking from scratch lets you control your sodium levels. Add flavour with herbs, garlic and citrus, rather than turning to salt or pre-made sauces.
Can I eat eggs on a low-sodium diet?
Yes. Eggs are naturally low in sodium and full of protein, vitamins and minerals, making them a great choice for any meal. Try boiling, poaching or baking them without added salt, and pair with herbs or pepper for extra flavour. They’re also an easy way to boost protein in a low-salt diet.
Is it okay to eat bananas on a low-sodium diet?
Yes. Bananas are naturally low in sodium and rich in potassium, which helps balance fluid levels and counteract the effects of salt. They make an ideal snack, breakfast topping or smoothie ingredient for anyone following a low-salt diet.