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Low Salt Diet

Salt Diet

Salt is becoming a major reason for several diseases in humans. The most common prevailing disease due to salt consumption is blood pressure. Human body needs only quarter teaspoon salt every day.

Salt content is present in several natural food items and readymade foods. These foods may not taste salty but they still contain salt. All the convenience and processed foods contain salt addition for the purpose of preservation.

Eating excessive salt content can lead to increase in blood pressure and result in fluid retention. It leads to swelling on legs and development of other health problems.

Guidelines on Low Salt Diet

  • Exclude all the salty foods. Reduce the usage of salt in the foods you prepare at home.
  • Sea salt is just as bad as regular salt.
  • Low sodium foods should be given priority. Readymade salt free and low salt products are available in market. See for the products that contain label of 140mg or lower sodium per serving.
  • Season your foods with spices, lemon, vinegar, pepper, garlic and herbs. You can have delicious flavored meals by adding these seasonings while excluding salt.
  • Softened water contains added salt so don’t use it for cooking meals.

Here is a list of all food categories that are rich in salt. The alternatives have been mentioned for you to include in your Low Salt Diet.

Eggs, Nuts, Legumes, Meats, Fish and Poultry

High Salt Foods:

  • Smoked, canned, salted or cured meat, poultry or fish including cold cuts, sausage, caviar, anchovies and ham
  • Canned entrees like spam, chili and ravioli
  • Salted nuts
  • Canned beans with additive salt
  • Frozen breaded meats and other dinner options such as pizza and burritos

Alternatives:

  • Fresh or frozen lamb, pork, fish, beef and poultry
  • Peanut butter
  • Dry beans and peas
  • Drained, oil or water packed fish or poultry.

Dairy Products

High Salt Foods:

  • Cottage Cheese
  • Processed and regular cheese, sauces and cheese spreads
  • Buttermilk
  • Alternatives:
  • Low sodium cheeses, ricotta cheese and mozzarella
  • Yogurt, ice milk, milk and ice cream

Grains, Breads and Cereals

High Salt Foods:

  • Pizza, crackers and croutons
  • Rolls and bread with salted tops
  • Biscuit, waffle mixes, quick breads and flour
  • Prepackaged and processed potatoes, pasta, stuffing and rice

Alternatives:

  • Unsalted pretzels, chips and popcorn
  • Low sodium breadsticks and crackers
  • Pasta and rice excluding salt in preparation
  • Rolls, bagels and breads without salted toppings

Fruits and Vegetables

High Salt Foods:

  • Vegetable dishes prepared with bacon, salted pork and ham
  • Canned veggies and juices
  • Olives, sauerkraut and pickled vegetables
  • Commercially prepared tomato sauces, salsa and pasta

Alternatives:

  • Dried fruits
  • Fresh potatoes, instant mashed potatoes and frozen French fries
  • Low sodium sauces, juices and veggies

High Salt Foods:

  • Noodles
  • Seasoned ramen mixtures
  • Dehydrated soups, bouillon and broth

Alternatives:

  • Homemade soups without additional salt
  • Low sodium dehydrated or canned soups, bouillon and broth.

Sweets, Desserts and Fats

High Salt Foods:

  • Large portions of mustard and ketchup
  • Salted margarine and butter
  • Bottled salad dressings
  • Seasoning salt, marinades and soy sauce
  • Instant cake or pudding

Alternatives:

  • All desserts without salt inclusion
  • Vegetable oils
  • Low sodium salad dressings and sauces
  • Vinegar
  • Unsalted margarine and butter

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