7 Day Low-Sodium Diet Meal Plan
Less Salt, More Flavor

Most low-sodium diets aim for under 1,500mg to 2,000mg per day. For heart health, the American Heart Association recommends no more than 1,500mg daily for those with high blood pressure or heart conditions. Check with your doctor for your specific target.

Avoid processed meats (bacon, deli meat, sausage), canned soups, packaged snacks, soy sauce, pickles, cheese, and most restaurant and fast food. Read labels — sodium hides in bread, cereal, and condiments. Choose fresh or frozen whole foods and cook at home.

Use fresh herbs (basil, rosemary, cilantro), citrus juice and zest, garlic, onion, vinegar, spices like cumin and paprika, and umami-rich ingredients like mushrooms and tomatoes. Roasting and grilling also bring out natural flavors.

A low-sodium diet is especially important for people with high blood pressure, heart failure, or kidney disease. For healthy adults, reducing sodium can still support long-term heart health. Most people consume far more sodium than needed, so cutting back is generally beneficial.

Yes, but it requires planning. Ask for no added salt, sauces on the side, and grilled or steamed options. Avoid fried foods and soups. Many restaurants add significant sodium — cooking at home gives you the most control.