10 Surprising Benefits of a Low Sodium Diet

Are you ready to learn 10 surprising benefits of a Low Sodium diet? We’ve got you covered! In this blog post, I’ll be sharing 10 fascinating facts about low sodium diets that you may not have known before.

If you’re looking to reduce your sodium intake, you’re not alone. Many people are becoming more aware of the health risks associated with high sodium diets and are making changes to their eating habits. But did you know that reducing your sodium intake can have benefits beyond just lowering your blood pressure? We’ll be exploring some of these surprising benefits today.

Eat Less Salt written in cubes in a spoon of salt.

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So, whether you’re already following a low sodium diet or are just curious about the topic, you won’t want to miss these 10 low sodium facts. Let’s dive in!

1) Low Sodium Diets Can Help Reduce Blood Pressure!

I’m excited to share that one of the most significant benefits of a low-sodium diet is its ability to reduce blood pressure. High blood pressure is a common health issue that can lead to serious health problems such as heart disease and stroke.

The key to a low-sodium diet is to reduce our intake of processed and packaged foods, which are often high in sodium. Instead, we should focus on eating fresh fruits and vegetables, lean proteins, and whole grains. Using herbs and spices to add flavor to our meals instead of salt can also help reduce sodium intake.

It’s important to note that reducing sodium intake is just one part of a healthy lifestyle that can help lower blood pressure. Other lifestyle changes, such as regular exercise and maintaining a healthy weight, can also be beneficial.

a collage of bowls filled with chips, pretzels, and other snack foods.

2) Processed foods often contain hidden sodium.

We all love the convenience of processed foods, but did you know that they often contain hidden sodium? Sodium is used in processed foods as a preservative, flavor enhancer, and texture improver. Unfortunately, this means that many processed foods are high in sodium, which can contribute to high blood pressure and other health problems.

It’s important to read food labels carefully to identify the amount of sodium in processed foods. Many processed foods, such as canned soups, frozen dinners, and snack foods, contain high amounts of sodium. In fact, a single serving of some processed foods can contain more than the recommended daily intake of sodium.

To reduce your sodium intake, try to choose fresh, whole foods instead of processed foods. When you do choose processed foods, opt for those that are labeled as low-sodium or reduced-sodium. You can also rinse canned foods, such as beans and vegetables, to remove some of the sodium.

So next time you reach for that bag of chips or can of soup, remember to read the label and choose wisely.

Close up of fresh fruits and vegetables in an array of colors

3) Fresh fruits and vegetables are naturally low in sodium.

We are excited to share that fresh fruits and vegetables are naturally low in sodium. This means that they are great options for those who are looking to reduce their sodium intake.

One way to incorporate more fresh fruits and vegetables into our diet is to make them the star of our meals. For example, we can make a salad with a variety of colorful vegetables and fruits, or we can make a stir-fry with fresh vegetables and a protein source like tofu or chicken.

Another way to enjoy fresh fruits and vegetables is to snack on them throughout the day. We can keep a bowl of fresh fruit on our kitchen counter or pack some sliced vegetables in our lunch box for a healthy snack.

Herbs growing in white coffee mugs arranged behind a plate of dried herbs.

4) Spices and herbs can enhance flavor without added salt.

Using spices and herbs is a great way to add depth and complexity to your dishes. Fresh herbs like basil, parsley, and cilantro can add a bright, fresh flavor to your meals. Dried herbs like oregano, thyme, and rosemary are perfect for adding depth and complexity to your dishes.

Spices like cumin, paprika, and turmeric can add warmth and depth to your meals. And don’t forget about garlic and onion, which can add a savory flavor to just about anything.

So go ahead and experiment with different spices and herbs in your cooking. Your taste buds (and your heart) will thank you!

Collage of products featuring Low Salt, No Salt or a Hint of salt on their labels.

5) Look for ‘low sodium’ labels on packaged foods.

We have good news for you! You don’t have to give up your favorite packaged foods entirely to maintain a low-sodium diet. Many food manufacturers now offer “low sodium” or “reduced sodium” versions of their products. These products can be found in most grocery stores, and they’re a great way to cut back on your sodium intake without sacrificing your favorite snacks.

When shopping for packaged foods, be sure to check the label for the “low sodium” claim. According to the FDA, a food item that contains 140 milligrams or less of sodium per serving can be labeled as “low sodium.”

If you’re looking for an even lower sodium option, look for products labeled as “very low sodium” which contain 35 milligrams or less of sodium per serving. More recently, there have been more products labeled “no salt added”, which sometimes contain no sodium at all.

Be sure to read the entire nutrition label to make sure the product doesn’t contain other harmful ingredients, such as high amounts of sugar or saturated fat. So next time you’re at the grocery store, keep an eye out for these labels and give them a try!

6) Excess sodium can contribute to heart disease.

We all know that too much salt is bad for us, but did you know that excess sodium can contribute to heart disease? According to the American Heart Association, 9 out of 10 Americans consume too much sodium, with more than 70% coming from processed and restaurant foods (source).

When we consume too much sodium, our bodies retain water to dilute the sodium in our blood. This can lead to an increase in blood volume, which puts extra strain on our heart and blood vessels. Over time, this can contribute to high blood pressure, a major risk factor for heart disease.

In addition, excess sodium can also cause damage to the lining of our blood vessels, making it easier for cholesterol and other substances to build up and form plaques. These plaques can then narrow our arteries, reducing blood flow and increasing the risk of heart attack and stroke.

A bowl of sauteed veggies, grilled chicken, and brown rice with a bite on a fork.

7) Cooking at home allows better sodium control.

I am thrilled to share that cooking at home allows us to have better control over the sodium content of our meals. When we cook at home, we can choose the ingredients we use and the amount of sodium we add to our food. This is especially important for people who need to follow a low-sodium diet due to health concerns.

When we eat out, we often have no idea how much sodium is in our food. Restaurant meals are often loaded with salt, which can quickly add up to our daily sodium limit. By cooking at home, we can reduce our sodium intake and ensure we are eating a healthy and balanced diet.

So let’s get excited about cooking at home and start experimenting with new low-sodium recipes today!

8) Salt substitutes can be a good alternative.

I’m excited to share that there are many low-sodium alternatives to salt that can add flavor to your meals. Some of these substitutes include garlic, onion, lemon juice, vinegar, and natural herb and spice blends.

We found some great salt substitutes on Greatist that can be used in place of salt. For example, sun-dried tomatoes and nutritional yeast can add a savory flavor to your dishes without adding any salt. Paprika can also be a great substitute, adding a sweet and smoky flavor to your meals.

It’s important to note that not all salt substitutes are created equal. Some salt substitutes contain high amounts of sodium, so it’s important to read the labels carefully. It’s also a good idea to experiment with different salt substitutes to find the ones that work best for you and your taste preferences.

Photo shows the back of 3 products with their nutritional labels featuring low sodium content.

9) Reading nutrition labels can reveal hidden sodium.

The Nutrition Facts label on packaged foods provides information about the amount of sodium per serving. It’s important to pay attention to the serving size and how many servings are in a package. What might seem like a small amount of sodium per serving can quickly add up if you consume multiple servings.

By becoming familiar with reading nutrition labels, you can identify and avoid foods that are high in sodium. This knowledge empowers you to make better dietary choices and helps you maintain a healthier lifestyle.

10) Reducing sodium can improve kidney health.

I’m excited to highlight that reducing sodium intake can have a positive impact on kidney health. The kidneys play a vital role in filtering waste and excess fluids from the blood, and high sodium intake can put extra strain on these essential organs.<

Excessive sodium can lead to increased blood pressure, which over time can damage the kidneys. This damage can reduce their ability to function properly, leading to kidney disease. By lowering sodium intake, you can help protect your kidneys and maintain their function.

A study published by the National Kidney Foundation found that a low-sodium diet can help manage blood pressure and reduce the risk of developing kidney disease. Additionally, for individuals with existing kidney issues, reducing sodium intake can help slow the progression of the disease and improve overall kidney health.

By making conscious choices to reduce sodium, you’re not only benefiting your heart and blood pressure but also ensuring the long-term health of your kidneys.


There you have it – 10 fascinating facts about low-sodium diets and their benefits! From reducing blood pressure to protecting your heart and kidneys, a low-sodium diet can offer numerous health advantages. By making simple changes like choosing fresh foods, reading nutrition labels, and using flavorful herbs and spices, you can lower your sodium intake and improve your overall well-being.

Whether you’re just starting to cut back on sodium or are already following a low-sodium diet, these tips and facts can help you make informed choices for a healthier lifestyle. Remember, every small change counts, and your body will thank you for it!

It’s All About Balance,

Thanks For Following Along

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Party tip: Prepare Ahead!

Socializing can be the most challenging part of any healthy lifestyle transition. Make sure you plan ahead. Eat a healthy and filling snack before you go. Offer to bring a dish that you will be able to enjoy without ruining your goals. Give the host or hostess a heads up on your new healthy plan – they will be happy to help ensure you have choices without it being obvious.

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