weight loss

Is it safe for everyone to follow it? – HealthifyMe

Written by hana

Eating a balanced diet and eating at the right time and in the right proportions is essential to a healthy and happy life. Reduces the possibility of disease. However, too much or too little of a particular nutrient can greatly affect your health. Excessive consumption of nutrients can upset the balance and lead to health problems. One of these nutritional components is sodium. Although most people confuse it with a low-salt diet, it is a little different. Salt is only one source of sodium.

Sodium intake is a major global problem, especially in developed countries. With hectic schedules and all the creativity and energy at work, people fail to invest enough time in cooking. Instead, they look for takeaway or fast food options. Another common practice is to go out and grab something. It’s one of the reasons why ready meals, processed foods, and fast foods are gaining popularity. However, not much is known about its harmful effects.

Most people think that the only harmful content in these foods is fat. But these foods are rich in sodium. Although these foods give you the convenience of preparing your meals in no time, not many are aware that they raise the levels of sodium and other chemicals in your body in many unexpected ways.

Low-sodium diet: who is it suitable for?

Doctors only recommend a low-sodium diet for those with heart conditions, including heart failure. Kidney function decreases when your heart is affected, resulting in sodium and water retention. But, it is recommended to follow a low-sodium diet only on the recommendation of a doctor because sodium is a vital mineral for your body.

A low-sodium diet involves reducing sodium intake to a minimum. You are only allowed to get this mineral through natural foods. In some individuals, a low-sodium diet reduces the risk of heart failure and prevents subsequent cardiovascular problems. However, a low-sodium diet also has various drawbacks, including the risk of hyponatremia, low cholesterol levels, and heart failure. Additionally, sodium is essential for optimal fluid balance in the body and proper kidney function. Hence, it is essential to know if you need a low sodium diet or not.

Several studies show that a low-sodium diet threatens an individual’s health. But it can be safe if you are looking for a low-salt diet. Table salt is an important source of sodium. Every day the average person consumes five or more teaspoons of salt. It’s about 20 times more than your body needs because your body only needs half a teaspoon of salt each day.

Sodium in general does not harm health. However, it has gained a bad reputation due to its excessive presence in junk foods, processed foods, or other junk foods. The best way to prevent excess sodium consumption is to avoid eating junk foods and limit processed foods as much as possible.

Canned, processed, or prepared foods contain excess salt. Make sure you don’t add extra salt to your meals and limit ham, canned produce, potato chips, or other salty snacks. Fruits and vegetables already have some amount of sodium in them. The only salt you get is natural sodium when you stick to natural foods, which is crucial for your body to function properly.

Low-sodium diet: foods to eat and avoid

Allowed foods

Bread, cereal and cereal

  • Bread, bagels, and rolls without pretzel tops.
  • Cakes and most ready-to-eat cereals.
  • Rice and pasta but do not add salt when cooking.
  • Low in sodium, flour for tacos, tortillas, pasta, etc.
  • Low-sodium crackers, biscuits, cookies, and breadsticks
  • Unsalted popcorn.

vegetables and fruits

  • Fresh vegetables.
  • Fresh fruits.
  • dried fruit.
  • Peas and dry beans (not canned).

Dairy products

  • Milk, yogurt and ice cream.
  • Low-sodium cheeses, such as cream cheese, ricotta, and mozzarella.

the soup

  • Home made soups without added salt.

Non-vegetarian foods

  • fresh meat.
  • Eggs and egg substitutes.
  • Fish or poultry, dried or packed in oil.
  • You can eat canned fish if it is low in sodium. Check the label before you buy it.

Fats and sweets

  • Vinegar, unsalted butter, homemade peanut butter, or ghee.
  • Salad dressings, low-sodium sauces, and vegetable oils.
  • mayonnaise.
  • All sweets and sweets are sodium-free.

Foods to avoid

Bread, cereal and cereal

  • Prepared bread slices or covered with salt.
  • Quick Breads, Short Breads, Self-Proofed Flour, Biscuits, Waffles, and Waffle Mixes.
  • Pizza, toast, pretzels or breadsticks.
  • Packaged and processed mixes for potatoes, rice, pasta and stuffing.

vegetables and fruits

  • Canned vegetables.
  • Olives, pickles, sauerkraut and other pickled vegetables.
  • Cured meat of any kind.
  • Packaged mixes, ready-to-eat mixes, such as shelled potatoes or gratin, frozen potatoes, and Tater Tots.
  • Commercially prepared pasta and tomato sauces.

Dairy products

  • Packaged milk that has a high amount of added salt.
  • Regular and processed cheeses, spreads and sauces.
  • Cowardice.

the soup

  • Regular, canned, dried soup, broth and broth.
  • A cup of noodles and spiced ramen mixtures.

Meat, fish, legumes, eggs and nuts

  • Smoked, salted, salted or canned meat.
  • Fish, including sardines, caviar and anchovies.
  • Frozen meats and dinners like burritos and pizza.
  • Canned appetizers, such as ravioli, spam, and chili.
  • salted nuts;
  • Canned beans with added salt.

Fats and sweets

  • Soy sauce, seasoning salt and other sauces and pickles.
  • Bottled salad dressing, regular salad dressing with bacon bits.
  • Salted butter or margarine.
  • Pudding and quick-dissolving cake.
  • Large portions of ketchup and mustard.

HealthifyMe Note

If your healthcare professional recommends a low-sodium diet, the best approach is to stop eating fast food or ready-made meals. Instead, eat more natural foods and follow a balanced diet. Since your body needs the right amount of sodium to function properly, it is not recommended to restrict or completely cut out sodium from the diet.

Low Sodium Diet: Checklist Meal Plan Options


  • Oatmeal porridge topped with fresh fruits and 1-2 chopped walnuts or 3-4 almonds.
  • Vegetable poha with one bowl of homemade yoghurt.
  • Raspberry juice bowls with pear and pistachio.


  • Avocado toast, zucchini sushi, strawberry chia pudding.
  • Chicken, cucumber, lettuce and plain yogurt wrap.
  • Curry chicken and mango salad.


  • fruit salad
  • whole corn
  • plain popcorn


  • Tofu salad and lentil soup
  • Chicken and yoghurt salad sandwich with fresh berries
  • Grilled chicken with grilled asparagus

Advantages of a low-sodium diet

Here are some of the advantages of a low-sodium diet:

Reduces the cardiovascular risks associated with high blood pressure

According to studies, sodium causes blood volume to rise by increasing the amount of water in the bloodstream. As a result, the circulatory system is subjected to additional stress due to the increased blood volume, which raises blood pressure.

Because a high intake of salt or sodium raises blood pressure, the World Health Organization (WHO) advises adults to limit their sodium intake to prevent cardiovascular problems, including stroke, heart failure and coronary heart disease. However, there is no need to reduce all sources of sodium. Alternatively, reducing salt intake can maintain normal blood pressure.

Prevents liver disease

Accumulation of fluid in the abdomen, known as ascites and high blood pressure, is a possible symptom of certain liver disorders. To avoid or treat ascites, doctors may advise people with cirrhosis and some other liver diseases to follow a low-sodium diet.

Prevents kidney disease

The kidneys help regulate salt levels in the body. Therefore, the body may become too hydrated and full of sodium if the kidneys are not working properly. Besides causing edema of the ankle and lower eye, this fluid buildup can also lead to high blood pressure.

Enhances the quality of your diet

Many unhealthy foods contain a lot of salt. Fast food, canned goods, and frozen meals are high in calories and harmful fats laden with salt. These foods are linked to health problems such as obesity, diabetes and heart disease when eaten frequently.

A low-sodium diet restricts the consumption of foods high in salt, which may enhance the nutritional quality of your diet.

Disadvantages of a low-sodium diet

risk of heart failure

The insufficient sodium content in your body can obstruct the blood flow to your body. Heart failure occurs when the heart cannot pump enough blood throughout the body to meet its needs for blood and oxygen. Even though your heart never stops beating completely, this is a very big health problem. Additionally, people with heart failure have a higher risk of death from low-sodium diets.

It may increase bad cholesterol

Low-sodium diets may increase levels of triglycerides and LDL cholesterol. High levels of bad LDL cholesterol and triglycerides can increase the risk of other heart diseases.

Increased risk of hyponatremia

Low levels of sodium in the blood characterize a disorder known as hyponatremia. Its signs are comparable to those of dehydration. In severe cases, the brain may swell, which can cause headaches, seizures, coma, and even death.

Certain groups, such as the elderly, are more likely to develop hyponatremia. This is because people in their later years are more likely to get sick or use medications that lower sodium levels in the blood. Athletes are also at high risk of developing exercise-related hyponatremia, especially those who participate in long-distance endurance competitions.

Renal failure

Low levels of sodium in the blood can lead to impaired kidney function, while large doses can lead to kidney failure. Sodium is the most important electrolyte for maintaining blood volume and the kidneys’ ability to receive oxygen. Therefore, a balanced sodium intake is essential for healthy kidney function.

HealthifyMe Note

A low-sodium diet has many advantages. However, these benefits are only for people who need a low-sodium diet. For others, a low-sodium diet can be harmful. Hence, you should not go on a low-sodium diet without your doctor’s advice. Instead, follow a healthy, balanced diet for better health.


In recent years, there has been a growing trend towards different food choices such as the DASH diet, the low sodium diet, etc. In the modern world, the need to maintain the body’s nutritional needs has encouraged individuals to accept such food choices. These diets may fight certain diseases. However, you should know that nothing can replace the quality of a healthy and balanced meal. The FAD diet is a loosely defined category that includes common diets that are not recognized or promoted by health care organizations. Healthy management is not just an alternative to cliched diets. Daily consumption balanced with determination and dedication is the perfect way to a healthy lifestyle.

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