On a low sodium diet, you need only a teaspoon daily. As an average, Americans eat five or more teaspoons of salt per day. According to the Mayo Clinic, you need sodium so that your body functions well. Sodium helps keep the balance of fluids in your body and transmits your nerve impulses. Sodium is also responsible for helping the relaxation and contracting of your muscles. If the sodium level is too low, your kidneys will hold on to the sodium.

How much do we need?

The daily recommendation of low sodium is 1500 to 2400 mg per day. That amount translates to one teaspoon of salt. Remember the lower your sodium intake the better your blood pressure will be. Should your sodium level be too high your kidneys will have trouble excreting it causing you to have high blood pressure. A low sodium diet will help to control your blood pressure, water retention and swelling. This type of diet also helps to get rid of any breathing difficulties, as your heart has to work harder to pump all that excess fluid out of your body. A guideline to breaking down your sodium during the day is, 500 mg at breakfast, 150 mg for two snacks, 600 mg for your lunch and 600 mg for your dinner.

Tips to cutting down on Sodium

Do not add salt to your food. Try lemon juice instead of salt. Experiment with different kinds of seasonings. Avoid eating processed foods, canned soups, ketchup, sardines, salty cheeses, salted nuts, bacon, pretzels and bouillon cubes. Read all food labels to determine sodium amount. You are looking for 140 mg or less per serving. "No sodium" is 5mg per serving. Switch to fresh ingredients with no salt added. Do not use a salt substitute unless you have consulted with your practitioner. Use pineapple or orange juices for marinades. Frozen entrees can be used once per day if they are only 600 mg. Eating out, choose fresh fruit or vegetables. Do not eat bread with buttery salted crusts. Ask your server to suggest low sodium entrees. Request your food cooked with no added salt. Use freely, lemon juice, vinegar, herbs and spices that do not have salt. Check the water you are drinking to make sure it does not have water softeners that swap calcium for a salt brine.

Source:

Mayo Clinic: Nutrition and healthy eating

Body and fitness: Blood Pressure Low-Sodium Diet

Cleveland Clinic: Low-Sodium Diet Guidelines