Sodium chloride, commonly known as table salt, is found everywhere, despite long-standing concerns about its potential health risks when consumed in excess. But how can you manage to eat less salt? We’ll show you how delicious a low-salt diet can be.
When can a low-sodium diet be beneficial?
Salt is essential for life. We need it for regulating fluid balance, digestion, bone structure, and muscle and joint function. Our bodies can’t produce salt, so we must get it from food. The challenge is finding the right amount. Many people consume large amounts of salt without realizing it, which can lead to health problems. As with many aspects of nutrition, Paracelsus’ famous quote applies: “The dose makes the poison.”
According to the WHO (World Health Organization), up to 5 milligrams of salt per day is recommended. The German Nutrition Society (DGE) suggests up to 6 milligrams. However, the average intake in Europe is between 8 and 19 milligrams, well above these recommendations, which can have consequences.
Salt and high blood pressure (Hypertension)
Sodium can accumulate in the body, leading to increased fluid retention in the cardiovascular system. This raises pressure in the blood vessels, causing blood pressure to rise. High blood pressure is a major risk factor for heart attacks, strokes, and kidney damage.
Reducing salt intake in people with high blood pressure can lead to noticeable improvements in a relatively short time. A 2023 study found that after just one week of a very low-salt diet, blood pressure dropped by an average of 7 to 8 mmHg. While the extremely low salt levels in the study may not be practical for everyday life, adhering to the recommended salt intake could lower systolic blood pressure by about 5 mmHg and diastolic by 3 mmHg.
The link between overweight and high-sodium diets
While a high-sodium diet alone may not be the sole cause of obesity, it’s often an overlooked factor. Salt is a flavor enhancer and can increase appetite. We’ve all experienced it—once you start a bag of chips, it’s hard to stop. Salt (especially when combined with fat and spices) affects the feeling of fullness, leading us to eat more than intended, which can contribute to weight gain over time.
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Inflammation, gut health, and the immune system
Research on the gut microbiome is still in its early stages, but a 2017 study showed that salt can alter the composition of gut bacteria. A high-salt diet reduces the number of lactobacilli (good bacteria), which are beneficial to have in large numbers. The same study also found that excessive salt intake increases the number of certain immune cells (TH17 cells), which are thought to raise blood pressure and promote inflammation and autoimmune diseases.
Learn more about the connection between diet and inflammation in the body.
Who should avoid a low-sodium diet?
A low-salt diet isn’t suitable for everyone. Athletes and people who sweat a lot lose significant amounts of salt through sweat. Too little salt intake in these cases can lead to deficiencies, negatively impacting performance and electrolyte balance. Similarly, people with chronic bowel conditions that cause frequent diarrhea may lose large amounts of salt, making a low-salt diet inadvisable.
Older adults who consume little fluid should also be cautious. Their bodies may react differently to salt deficiency, as their fluid and mineral balance is often already compromised.
Reducing salt: How to adopt a low-sodium diet
Salt, like sugar, is largely a matter of habit. Our taste buds can adapt over time, so it’s often easier to reduce salt intake gradually rather than cutting it out suddenly. Here are some tips to help you eat less salt without sacrificing flavor.
Herbs and spices for flavor
When following a low-salt diet, herbs and spices are essential for adding flavor to your meals. Without them, food can taste bland. Try fresh herbs like parsley, basil, oregano, mint, dill, thyme, or even sprouts and seedlings. Garlic and onions, if you tolerate them well, are also great options for boosting flavor and reducing the need for salt. In addition to pepper, experiment with spices like cinnamon, pink peppercorns, anise, curry, coriander, fenugreek, fennel seeds, caraway, and more.
Be bold and try new spices and low-salt recipes to reduce your salt intake.
Avoid adding extra salt
You might find yourself reaching for the salt shaker before even tasting your food. This habit often leads to consuming more salt than necessary. Get into the practice of tasting your food first and only adding salt sparingly if needed. Over time, you’ll be able to use less salt without missing it.
Bread, cheese, and sausages – salt bombs
Bread, cheese, and processed meats are foods that contain high amounts of salt. Many people eat multiple servings of bread each day, often exceeding the recommended daily salt intake through both the bread and its salty toppings. A healthier alternative could be a breakfast of muesli, yogurt, and fruit to reduce salt consumption.
- Wholegrain roll (0.8 g salt) + slice of Gouda (0.6 g salt) = 1.4 g salt
- Pretzel (4 g salt)
Cook fresh
Cooking your meals from scratch is one of the best ways to control your salt intake. Processed foods often contain far more salt than expected. A frozen pizza, for example, can contain up to 5 grams of salt. When you cook your meals yourself, you have full control over how much salt goes into the dish. Opt for fresh, low-salt ingredients and add salt only at the end of cooking.
Raw veggies instead of chips
Chips, pretzels, and salted nuts are typical snacks that can quickly boost your salt intake. Instead, opt for healthy alternatives like raw veggies. A plate of fresh vegetables with a flavorful herb quark dip is not only low in salt but also a nourishing and satisfying snack.
Identifying hidden salts
Many foods contain hidden salt, which you might not expect. Sauces like soy sauce, ketchup, and spice blends are often high in salt. It’s worth reading labels carefully and comparing products. Also, be mindful of canned goods, as their salt content is higher than fresh or frozen vegetables.
Sources
Gupta, D. K., Lewis, C. E., Varady, K. A., Su, Y. R., Madhur, M. S., Lackland, D. T., Reis, J. P., Wang, T. J., Lloyd-Jones, D. M., & Allen, N. B. (2023). Effect of Dietary Sodium on Blood Pressure: A Crossover Trial. JAMA, 330(23), 2258–2266. https://doi.org/10.1001/jama.2023.23651
Wilck, N., Matus, M. G., Kearney, S. M., Olesen, S. W., Forslund, K., Bartolomaeus, H., Haase, S., Mähler, A., Balogh, A., Markó, L., Vvedenskaya, O., Kleiner, F. H., Tsvetkov, D., Klug, L., Costea, P. I., Sunagawa, S., Maier, L., Rakova, N., Schatz, V., Neubert, P., … Müller, D. N. (2017). Salt-responsive gut commensal modulates TH17 axis and disease. Nature, 551(7682), 585–589. https://doi.org/10.1038/nature24628
The yo-yo effect, cravings, stress - losing weight can be quite frustrating. But there is a way out for everyone. Together we will find the right solution for you. As a nutritionist at My Weight®, I support my patients individually and personally on their way to their desired weight. Losing weight can and should be fun...and we work on this together! 😊
Maren - Weight Buddy® and nutritionist at My Weight®