Published: 2026-06-01
Reducing sodium is one of the most evidence-supported dietary changes for improving blood pressure and cardiovascular health. As a nutrition professional, I work with clients to cut sodium without making meals bland — and it's very achievable once you know where salt is hiding and how to replace it with flavour. This 7-day plan targets under 2,000 mg of sodium per day.
Why Sodium Matters for Your Health
Sodium draws water into the bloodstream, increasing blood volume and the pressure your heart must generate. Over time, chronically elevated blood pressure damages arterial walls and significantly increases the risk of heart attack, stroke, and kidney disease. The WHO recommends a maximum of 2,000 mg (2 g) of sodium per day — most adults consume 70% more than this.
The good news: approximately 75% of dietary sodium comes from processed and restaurant food. Home cooking puts you in direct control of most of your intake.
Hidden Sodium — What to Watch
| Food | Typical Sodium | Low-Sodium Swap |
|---|---|---|
| Canned soup (400 ml) | 800–1,200 mg | Homemade broth or low-sodium tinned soup |
| Soy sauce (1 tbsp) | ~900 mg | Reduced-sodium tamari (1 tbsp ≈ 300 mg) |
| Deli turkey (3 slices) | ~600 mg | Freshly roasted turkey breast |
| 2 slices bread | ~300–400 mg | Low-sodium bread or homemade |
| Ketchup (2 tbsp) | ~340 mg | Fresh tomato salsa, no-added-salt ketchup |
7-Day Low-Sodium Meal Plan
All meals below are seasoned with herbs, spices, lemon juice, and vinegar. Use unsalted butter, no-salt-added canned goods, and fresh or frozen vegetables (not brined or pickled).
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Oats with banana and unsalted almond butter | Grilled chicken with mixed leaves and lemon olive oil | Baked salmon, steamed asparagus, brown rice |
| Tue | 2 poached eggs, sliced tomato, avocado | Homemade lentil soup (no-salt broth) | Turkey and vegetable stir-fry with low-sodium tamari and noodles |
| Wed | Greek yogurt (unsalted), fresh berries, pumpkin seeds | Chickpea and spinach salad with cumin and lemon | Baked cod, roasted courgette, sweet potato |
| Thu | Porridge with walnuts, apple, and cinnamon | Grilled vegetable and hummus wrap (no-salt tortilla) | Grilled chicken thigh, roasted broccoli, quinoa |
| Fri | Smoothie: spinach, banana, unsweetened almond milk | Tuna salad (no-salt-added canned tuna), rocket, lemon | Beef and vegetable stew (no-salt broth), barley |
| Sat | Avocado toast on low-sodium bread with poached egg | Butternut squash soup (homemade, no-salt broth) | Grilled trout, steamed green beans, new potatoes |
| Sun | Vegetable omelette (no added salt), fresh tomato | Prawn and mango salad with lime and coriander | Roast chicken (herb-rubbed), roasted root vegetables |
Flavouring Without Salt
The key to sustainable low-sodium cooking is mastering salt-free flavouring. These tools are your kitchen arsenal:
- Acids: Fresh lemon juice, lime juice, and vinegars (balsamic, apple cider, rice wine) brighten and lift flavours
- Aromatics: Garlic, onion, shallots, ginger — the foundations of flavourful cooking
- Herbs: Fresh basil, coriander, parsley, chives, dill, thyme, and rosemary
- Spices: Cumin, smoked paprika, turmeric, cinnamon, coriander, and black pepper add depth
- Toasting: Toast spices in a dry pan before adding to dishes — this intensifies flavour significantly