Dante Carrillo
A NAS diet is a No Added Salt diet. Salt contains sodium, and too much sodium in your diet is bad for you, particularly if you have high blood pressure or heart failure. Sodium is a popular ingredient in food preservation, such as canning, and is also added to processed foods. Vegetables are naturally very low in sodium, but when salt is added during processing, they can become a major source of sodium. A NAS diet is a good way to reduce the amount of sodium in your diet.
| Characteristics | Values |
|---|---|
| Sodium Intake | Less than 2,000 milligrams of sodium per day |
| Salt Intake | No more than 2,300 mg of salt per day |
| Salt Substitute | May contain a lot of potassium, check with a doctor |
| Food Sources | Fresh fruits and vegetables, canned food with "Low Sodium" or "No Added Salt" labels |
| Food to Avoid | Processed foods, canned food with added salt |
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What You'll Learn
The dangers of a high-sodium diet
While the human body needs salt to function properly, a diet high in sodium can be harmful. Sodium helps the body control many functions, but for those with high blood pressure or heart failure, it is important to limit sodium intake. Even those with normal blood pressure will benefit from reducing their sodium intake, as it leads to healthier blood pressure.
Sodium is commonly consumed in salt, which is added to many processed foods. A measuring teaspoon of table salt contains 2,300 mg of sodium, and the recommended daily intake is less than 2,000 mg. Processed foods are a major source of sodium and should be limited. Canned foods often contain salt to preserve colour and freshness, so it is better to buy fresh foods. When buying canned foods, look for products labelled "Low Sodium" or "No Added Salt". A product with less than 140 mg of sodium per serving is considered good.
To reduce sodium intake, it is important to read food labels and ingredient lists, as sodium can be found in unexpected places. High-sodium food additives include salt, brine, and other items containing sodium, such as monosodium glutamate. Fast food is also often high in sodium, so it is important to be mindful of sodium intake when consuming these types of foods.
There are alternatives to salt that can be used to season food, such as spices, herbs, lemon, garlic, ginger, vinegar, and pepper. However, some salt substitutes contain potassium, which may be harmful to those with certain medical conditions or taking certain medications. It is important to consult a healthcare provider before using salt substitutes to ensure they are safe for your individual needs.
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How to cut down on salt
A NAS diet is a diet with a low sodium intake. Sodium is a rich source of salt, which the body needs to function normally. However, too much sodium can raise blood pressure and increase the risk of heart disease and stroke.
- Choose fresh foods over salty, processed foods. Processed foods are a major source of sodium and should be limited.
- Eat more fruits and vegetables as they are naturally low in sodium.
- Limit frozen dinners, fast food, packaged mixes, canned soups or broths, and other high-sodium fare.
- Choose fresh or frozen skinless poultry, fish, and lean cuts of meat rather than those that are marinated, canned, smoked, brined, or cured.
- Limit salty meats like bacon, ham, and deli meats.
- Beware of products that don't taste especially salty but still have high sodium content, such as cottage cheese and bread.
- Check the Nutrition Facts Panels on food containers to identify sodium levels. Choose “low,” “reduced-sodium,” or “no-salt-added" versions of foods.
- Use more herbs and spices to boost flavour instead of salt or salty seasonings like soy sauce, spice blends, or soup mixes.
- When cooking, replace or reduce the amount of salt you use. Alternatives could be garlic, citrus juice, salt-free seasonings, or spices.
- Ask your provider if a salt substitute is safe for you. Many contain a lot of potassium, which may be harmful if you have certain medical conditions or are taking certain medications.
It takes about 6-8 weeks to get used to eating food with much lower quantities of salt.
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Salt substitutes
A NAS diet is a diet that includes no added salt. Salt, or sodium, is necessary for the body to function properly, but too much sodium can be bad for you. People with high blood pressure or heart failure are often advised to limit their salt intake.
Lite salt products contain blends of sodium chloride and potassium chloride for those who do not like the taste of pure potassium chloride. Salt substitutes can also be made from dehydrated, pulverized Salicornia (glasswort, marsh samphire), which is sold under the brand name "Green Salt". Historically, many substances containing magnesium and potassium have been used as salt substitutes. In the early 20th century, lithium chloride was used as a substitute for those with hypertension, but it was prohibited in 1949 due to overdosing.
Some people should avoid the extra potassium found in salt substitutes, as it may be harmful. People with kidney disease, heart disease, liver disease, or diabetes should not use salt substitutes without medical advice. Additionally, salt substitutes may be dangerous for people taking certain blood pressure-lowering medications, such as angiotensin-converting enzyme (ACE) inhibitors and potassium-sparing diuretics.
A 2021 study of 20,995 older people in China found that using a potassium salt substitute in home cooking over a five-year period reduced the risk of stroke by 14%, major cardiovascular events by 13%, and all-cause mortality by 12% compared to using regular table salt. However, people with serious kidney disease were excluded from the trial. A 2022 review of 26 trials involving salt substitutes reported that their use probably slightly reduces blood pressure, non-fatal stroke, non-fatal acute coronary syndrome, and heart disease death in adults compared to the use of regular table salt.
If you are considering using salt substitutes, it is important to check with your doctor or healthcare team to ensure that it is safe for you.
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Sodium in canned and processed foods
Canned and processed foods are often major sources of sodium in our diets. Sodium is used as a preservative in canned foods to prevent the food from going bad and to maintain its colour and texture. It also enhances the flavour of the food. However, excessive sodium intake can be detrimental to health, especially for those with high blood pressure or heart failure.
Processed meats, such as bacon, ham, cold cuts, jerky, hot dogs, and sausage, are particularly high in sodium. For instance, a 1-ounce (28-gram) serving of bacon contains 233 mg of sodium, contributing to 10% of the RDI (Recommended Daily Intake). Similarly, a hot dog can contain up to 578 mg of sodium, which is about 25% of the RDI. Canned tomato products, like tomato sauce, can also be unexpectedly high in sodium, with a quarter cup containing around 321 mg of sodium, or 14% of the RDI.
Multi-ingredient dishes, such as pizza and sandwiches, can also be a significant source of sodium. The various components of these dishes, including the bread, processed meat, cheese, and condiments, all contribute to the overall sodium content. For example, a 6-inch submarine sandwich can contain up to 1,127 mg of sodium, which is nearly half of the RDI. Salad dressings and sauces can also be high in sodium, with some containing flavour additives like MSG, disodium inosinate, and disodium guanylate, which are high in sodium.
However, it is possible to reduce sodium intake by making conscious choices when purchasing canned and processed foods. Look for reduced-sodium or low-sodium options, which are required to have no more than 140 mg of sodium per serving according to FDA rules. Additionally, opt for fresh fruits and vegetables whenever possible, as they are naturally low in sodium. Checking nutrition labels and ingredient lists can also help identify foods with lower sodium content.
For those looking to reduce their sodium intake, it is important to consult a healthcare provider for guidance. They may recommend a daily sodium limit of 2,300 mg or even 1,500 mg, depending on individual health needs. Additionally, they can advise on the safety of using salt substitutes, which often contain potassium, for those concerned about their sodium intake.
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Healthy, low-sodium snacks
A low-sodium diet is often recommended for people with high blood pressure or heart failure. Too much sodium in the diet can lead to high blood pressure, which increases the risk of heart failure, stroke, or kidney disease. The recommended dietary intake of sodium is 2300 mg or less per day, and just 1500 mg for those with congestive heart failure.
- Unsalted pretzels with a dip or a low-sodium cheese stick for a balanced snack. Swiss cheese is naturally lower in sodium, but there are also types of string cheese with reduced sodium.
- Reduced-sodium crackers with a low-sodium cheese or peanut butter.
- Raw veggies like carrots, celery, or cucumber with a dip, cream cheese, or individual cups of hummus, peanut butter, or guacamole.
- Hard-boiled eggs with a piece of fruit or crackers.
- Applesauce or fruit like an apple or banana with a nut butter or a handful of unsalted nuts or seeds.
- Low-sodium trail mix with lightly salted nuts or seeds, no-sugar-added dried fruit, or some dark chocolate.
- Unsalted or lightly salted popcorn.
- Greek yoghurt with fruit or nuts and seeds. Greek yoghurt is a good source of protein and is low in sodium.
- Shrimp cocktail. A 3-ounce serving of shrimp provides 20.4 grams of protein and under 100 mg of sodium. However, watch out for the cocktail sauce, which can be high in salt. Try making your own low-sodium sauce with no-salt-added tomato paste, apple cider vinegar, molasses, horseradish, ground mustard, and minced garlic.
- Canned salmon without added salt. A 3-ounce serving of salmon canned without salt contains 63.8 mg of sodium and 17.4 grams of protein.
- Kefir, a fermented yoghurt drink that's high in protein and low in sodium. One cup of plain kefir has 9.21 grams of protein and under 100 mg of sodium.
- Chicken salad made with low-sodium ingredients like Greek yoghurt, low-sodium mustard, and chopped vegetables.
- Low-sodium chips made with stone-ground whole grain white corn, potatoes, or wheat.
- Rice cakes, such as Quaker Caramel Rice Cakes.
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Frequently asked questions
NAS stands for 'no added salt'. This is a diet where you avoid adding salt to your food and also avoid food products that have salt added to them. Salt is often added to processed foods as a preservative, so it's important to read labels and choose fresh foods where possible.
Too much sodium in your diet can be bad for your health, particularly if you have high blood pressure or heart failure. Even if you have normal blood pressure, reducing your salt intake will help to lower it.
A common target is to eat less than 2,000 milligrams of sodium per day, but your health care provider may advise you to eat no more than 2,300 mg or even 1,500 mg if you have certain conditions.
