How much sodium per day to lose weight

Wondering how much sodium per day to lose weight? Discover the recommended intake, tips for managing sodium levels, and the impact of sodium on weight loss.

A low salt diet is usually recommended for people with heart failure or high blood pressure. Not only to maintain health, this diet can also help control the disease. However, the method of doing this diet must be correct, so that the salt (sodium) levels in the body remain balanced and the benefits of this diet are truly optimal.

Salt is one of the mineral components needed to regulate fluid balance in the body. However, excessive salt consumption will cause increased blood pressure, which can increase the risk of heart disease and stroke . Therefore, people with hypertension need to regulate the intake of salt into the body with a low-salt diet.

How much sodium per day to lose weight

The daily recommended intake of sodium for adults is 2300 milligrams, with an upper limit of 2300 to 2400 milligrams for most adults. However, if you are looking to lose weight, it is advised to limit your sodium intake to around 1500 milligrams per day. By reducing your sodium intake, you can minimize water retention and bloating, which can help you achieve your weight loss goals more effectively.

  1. Consume fresh food

When following a low-salt diet, you are advised to consume or process fresh vegetables, fruit and meat. Vegetables and fruit that are low in salt, such as tomatoes, spinach, broccoli , lettuce, onions, apples, limes and bananas, should be prepared without added salt.

For meat, choose fresh meat that is not salted or smoked, such as bacon. Apart from that, avoid consuming processed meat, such as bacon or sausages.

  1. Choose packaged food or drink products that are low in salt

When buying food or drinks, read the nutrition facts listed on the back of the package. Typically, low-salt products have salt amounts below 140 mg per serving. If eating at a restaurant, order a menu that is low in salt or ask the waiter to reduce the amount of salt in your dish. As an alternative, you can also choose low-sodium or sodium salt which is considered safer.

  1. Limit the use of ready-made seasonings and sauces

Cooking at home is recommended if you want to follow a low-salt diet. However, make sure the dried spices used as cooking seasonings do not contain added salt . Apart from that, also limit the use of ready-made sauces, such as teriyaki or barbecue sauces that are high in salt.

Instead, you can add other spices, such as pepper, lemon juice , coriander, ginger, thyme leaves , oregano, or dry mustard , to strengthen the taste of the dish.

  1. Reduce the use of salt when cooking

From now on, reduce the use of salt when cooking, namely no more than 1 teaspoon per day. Avoid adding salt when cooking rice or boiling pasta. If you want to use butter, choose a variant without salt.

  1. Avoid processed foods

Various processed foods , such as canned foods, frozen foods, packaged foods, or pasteurized foods, contain quite high levels of salt. That is why these types of foods should be avoided by people on a low-salt diet.

Apart from processed foods, you also need to limit your consumption of other foods high in salt, such as cheese, salted fish, tomato sauce or cereal.

Some of the tips above can be used if you want to follow a safe low-salt diet and keep the salt levels in your body balanced. However, if you have certain medical conditions, consulting a doctor first is the best step. Consultation with a doctor will help you get the appropriate amount of salt consumption and diet.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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