Never Would I Ever - Low Sodium Diet

Have you been told to go on a low sodium diet and have no idea where to start? Or have you been on a low sodium diet and need some tips to further lower your salt intake?
In this video, I discuss the things I would never do if I was on a low sodium diet to help you better understand the rules of a low sodium diet and to give you tips for more success! First, never use a salt shaker. Second, don't expect that low salt will taste the same. You will soon find all sorts of new flavors that aren't salt! Third, I would never eat preserved deli meat. Fourth, I would never eat canned/jarred sauces, vegetables, beans, or meats. Fifth, I would never trust a "low sodium" label. Turn the can/box around and check the label to see how much sodium it contains. Sixth, I would never eat pre-made frozen meals. They are notoriously high in salt - although some manufacturers are getting better about reducing sodium. Seventh, I would never drink a sports drink for a routine workout. Its not necessary because your body is great at regulating your body temperature and water alone works. Eighth, I would never presume "healthy" foods are "low sodium" foods. Again, check the label for added sugars and sodium. Now some foods don't come with labels - like breads and bagels at bakeries, or foods at restaurants. So know before hand which foods are generally higher in sodium and avoid them or limit their quantity. Finally, I would never add salt to baked goods. Instead choose other spices to enhance the flavor.
Give a low sodium diet a chance - it might be hard at first. But you will start to find foods are naturally flavorful! Good Luck!
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DISCLAIMER: While I am a Gastroenterologist, I am not acting as your Gastroenterologist. The information provided on this channel is intended to be general educational content and not directed towards any one individual. If you believe you have a medical condition that deserves attention please seek care from your healthcare provider. If you are experiencing a life threatening emergency, call 911.

[@nickmeale1957]

I can't believe how little views this is getting. It's such important information

[@dbcooper409]

From one Cooper to another, thanks. There is a ton of good info here. Edit: Over the past few days i have managed my sodium intake to 1500mg/day and i have never had so much energy on a daily basis in my 50+ years on this earth. Your tips have been helpful

[@Trendle222]

im ur age 51 and have to say when i cut down to 1000-1500 mg a day (had to check everything) i felt MUCH better also, i think humans need some sodium but we Way way overdo it, especially us Americans (i was ingesting about 6-7000 mg a day and felt horrible, thirsty, mild headaches, low energy, low feeling of well being) now after a few days only i feel Twice as good allready

[@stillnupey02]

Wow...this is the best video on this topic I've seen thus far. I literally spent the last two years figuring out everything Mark said in this video the hard way...through trial and error. The is spot on...the much more dramatic effect low sodium has on your lifestyle than going low fat. Low fat is nothing...I don't even look at fat content bc I can't eat enough food to get fat anyway. I'd have a stroke first. The part about sports drinks being salty, cured meats, salad toppings, bread (I'm also gluten free as well), pastas, anything canned, a bunch of stuff that people call "healthy" and that are actually healthy...all off limits. The expectation that you'll ever enjoy food the same way again was the biggest disappointment. One thing that didn't get covered that I discovered as well is the sheer difficulty I have any time my routine is changed and I have to eat spontaneous meals outside of the home...events, airports, work. Low sodium is the most consequential health thing I've ever experienced. Now two years later I look completely different, lean (low sugar helps with that), unswollen, and have lots of energy at my big old age of 41 years. If you're going low sodium and you read this...I'd say just be patient. Change your mindset and know that once you get control of your salt intake you can still enjoy the occasional ridiculously salty meal that you used to have. This is because the issue is not how much salt you take in only...but how quickly your body can get salt out of your system. If you add regular workouts, some sweaty sauna sessions, and lots of water intake to your routine...you'll buy yourself some space to indulge every once in a while. However, like the good doctor said...your taste buds will evolve as well. You'll find new flavors in foods you thought you knew and that everything in the middle of the grocery store is super salty. The rub is that when you do indulge...you'll be way more attuned to the negative effects of doing so and that can ruin the experience. I went from making fun of people with a bunch of food restrictions to gluten sensitive, lactose intolerant, sodium sensitive, and like everyone...I can do with a lot less sugar in my diet and carbs make my blood sugar spike. Good luck on your journey. It'll be worth it in your quality of life.

[@MarkCooperMD]

Thanks for your comments.

[@dawnreneegmail]

Onion butt instead of salt in pasta water my best tip to share and YEAH, a whole bunch of us have been put on sodium restriction without much support/alternative recipes or guidance. I discovered TRUE LEMON powder for a zest to my food. When I mentioned it to my heart doc he blandly replied, "oh yeah, I've heard of that." In fact, the lack of help in this matter is almost like we're expected to fail. Since food manufacturers are slow to respond we take to alternatives, mine being the weekly farmers market where I buy tomatoes to make my own sauce, tuna jarred without brine, home made pasta no salt, flash frozen meats & poultry, baked goods from organic grains and guess what... a professional baker told me NO SALT is needed in baked goods! So that's my tips for all of us slogging through salt in everything ‼️

[@MarkCooperMD]

Thanks for all those tips!

[@lemon__j]

Great tips. Thanks!

[@marymcmullen5644]

Buying fresh herbs helps with the taste lots of bottled herbs. Onion and garlic powders.

[@angelavinen2881]

The outcome is that when you have the least energy for cooking, you are having to prepare base ingredients for everything at home. Commercially low sodium options need to be more readily available.

[@dogcatmom5877]

I have Ménière’s disease and have been on a very low sodium diet for 23 years. My ENT recommends consuming only 50-100 mg of sodium a day. He put me on the “Caveman Diet” which is meats, fruits and veg. No dairy, bread. It really helps keep the menieres in check. It’s very hard to follow when traveling.

[@missapple9364]

Thank you for the information. I am new to the low salt diet world and this will help.

[@roligbarn]

Very good video! Spot on.

[@jakinthebox7309]

A very informative video. Thanks

[@krisluck4541]

Great information here!

[@firewalk312]

Good channel bro. I love biology and especially the GI Track. What a magical system this "one" is.!!! Thankful mine is still healthy. Grew up with the worst diet imaginable .

[@natachav9534]

Thank you Dr Mark. Just turned 36 and struggled with elevated blood pressures due to my lack of knowledge and irresponsibility to eating healthy. Praying to God to give me the strength and discipline in learning to stay away from the unwanted/unhealthy things.

[@Dunmerdog]

You can do it! Try other spices and flavours, even if you don’t have salt there’s a lot you can enjoy

[@Bouje411]

It’s not easy. Low sodium for me made me a bit lethargic actually. But I think I may have been going *too* low. I haven’t been quite as strict and my blood pressure is still staying in the good 120/80 ish range. But I’m still conscious of it.

[@peeaholic4434]

Thank you 🙏

[@Navygrl58]

Try being on a restricted sodium diet and a diabetic diet together, I’m ready to put my head through the wall! Talk about limited choices! With a very small Social Security check it doesn’t leave you much leeway to buy a variety of foods to get you through these kinds of diets or lifestyles. Very frustrating for those of us who can’t make ends meet. Can’t use the food banks because it’s all canned processed foods! Any advice would be greatly appreciated!

[@blee309]

Salt is everywhere especially in processed foods. I do use Celtic Sea Salt for some things but don't eat anything processed except for Ezekiel Muffins. I make my own mayo and dressings too!

[@Oakcali40]

For the people that don’t like vegetables put them in a blender with your fav fruits beans lentils ex stay healthy my friends !

[@briankim75]

Hello doctor. I like the format and the condensed informations. Can you do a video on constipation? There are videos that says “add more fiber”. That kinda helps but not satisfying. I have problem with eating vegetables due to IBS, slice of lettuce will destroy me. Thanks in advance advance.

[@MarkCooperMD]

Thanks for watching. I believe some of those has been covered already. Please check out videos I’ve posted on fiber and let me know what other questions you still have.

[@thetayoung3066]

As someone new to a low sodium diet due to kidney issues I can attest to that do not expect food to taste the same. It doesn’t😢

[@phylis3917]

You get used to it. Real taste comes through. Don’t need all that sugar and salt!

[@205rider8]

You are 100% correct!

[@user-oe6wq7pu8d]

😊 I grew up without being allowed to touch salt. Mom was on a low sodium diet. The entire family was banned from touching the only salt in the house.. mom little blue can of low sodium salt. ( on top of the stove or by her plate) salt was added to gravy BY DAD and he used a measuring spoon!

[@ruthboswell4604]

Hi Mark, I have never really thought about salt much because my Dad has always liked a bit of food with his salt but he is still living and looking after himself at the age of 97. I on the other hand are 65years young but have been suffering with my health all my life just to find out 10months ago that I am intolerant to salt and dairy, I am still finding it difficult to chose what to eat very day because there are a lot of other foods that I am intolerant to and my doctor wouldn't help me so I have just changed my doctor, I just hope that I can get some help from my new doctor. I have subscribed to your channel so I hope that maybe you can help me too. Thank you

[@MarkCooperMD]

I hope you find helpful information here. Thanks for sharing!

[@panpsychism_]

How long does it take for my tongue to adapt to a low sodium diet? It’s been weeks and I still find the food I’m eating has little flavor without salt.

[@thetayoung3066]

If you are a true salt lover, as someone in your shoes, it took me about 6 months to adjust, but I have not been able to put many things on my food to make up that taste that salt gives food. Tabitha Brown has a Garlicky salt free and a Spicy salt free seasoning that is pretty good. Ms. Dash’s Chicken Seasoning and I believe it’s a Southwestern Chipotle blend is good with a squeeze of lime. Other than that it’s a long road to learning to enjoy food without salt. However, I think people that didn’t care about salt in the beginning it might be a shorter time.

[@marymcmullen5644]

Get the salt substitutes. All kinds of flavors. Salt free 'DASH'.

[@panpsychism_]

@@marymcmullen5644 I’ve actually become used to no added salt now, and prefer it. I do add a bit for cooking but no more adding on my meals 🙂, and my food tastes fine.

[@asciishallreceive3871]

Can you do a short video with great tips like these but include any extra information needed for people like me who only have 1 kidney (I had my right removed because of cancer) Sometimes people say to switch to potassium instead of salt, but I think with one kidney too much potassium is a problem also?

[@MarkCooperMD]

Our kidney has excess capacity so one healthy kidney can usually process potassium just fine. Who suggested you avoid potassium?

[@asciishallreceive3871]

@@MarkCooperMD My urologist handed me lots of paperwork and a few of them educate me on actual Chronic Kidney Disease. While I don't think I have that in my remaining kidney I understand it might take time to get my solo kidney acclimated to being solo. I AM obese (for now) and borderline diabetic but the A1C has been dropping for the last few years. A typical quote from a web page about Potassium: "When kidneys fail they can no longer remove excess potassium, so the level builds up in the body. High potassium in the blood is called hyperkalemia, which may occur in people with advanced stages of chronic kidney disease (CKD). Some of the effects of high potassium are nausea, weakness, numbness and Slow pulse." And I DO love me some bananas 😀😀

[@marymcmullen5644]

Don't do that!

[@novicebets]

how low do we need to aim for. in term of low sodium. under 2000mg?

[@MarkCooperMD]

There’s data that has pushed us towards a goal of under 1500mg however 2000mg is the usual goal and certainly a good starting point. Even cutting from 4g to 3g has advantages.

[@Knife_Collector]

I can eat a bit to much at our Church dinners, and takes all week to get the ankle swelling down. I am confused why some can eat a lot of salt, and doesn't bother them, and I can eat one meal, and it makes my feet, ankles and lower legs swell.

[@MarkCooperMD]

I’d be concerned you have heart, liver, or kidneys not working well. When these organs function well you should dispel excess salt within a couple days. Your Church dinners should aim to be lower sodium.

[@jasonhsu4711]

How do you find the tiny percentage of restaurants where skipping the salt is an option? Out of all the nutritional pitfalls of restaurant foods, the sodium overdoses are the hardest to avoid by far. Most restaurant food is pre-salted at the factory. How do I find the exceptions? Why haven't people compiled good comprehensive lists and posted them online somewhere? I know that I'm not the first person in the world to be interested in a low sodium diet. I feel like I'm trying to reinvent the wheel.

[@MarkCooperMD]

You might do best to avoid chains. Farm to table options will be less processed. Anyone buying their food through a major distributor is likely buying salty food. Sysco and Gordon Foods are the big distributors I know of.

[@jasonhsu4711]

@@MarkCooperMD Yes, I understand that most chains are bad. (Noodles and Company is the one exception I found.) Are there lists of these farm to table restaurants and other restaurants that cook from scratch?

[@Trendle222]

i think its time to give up restraunts lol, its all Crap anyway, eat and make food at home, cheaper and you know whats in it ! since i made that change, im so much happier and i have a lot more money

[@stan8926]

Where to get Cl for stomach acid production (2-3 gr/d) if you cook your own food (no salt added), no processed food, no food from animals and you do not add salt when eating? And you do not drink chlorinated water from the tap (if it is a source)? No salt in diet can cause low stomach acid (can reduce it in half) and all the problems from that.

[@MarkCooperMD]

This is a fascinating question. Chloride is present in plant cells too. The hydrogen chloride from our stomach is reabsorbed downstream. Energy is expended by the body but the atoms are recycled.

[@stan8926]

@@MarkCooperMD "Reduction of gastric acid secretion on a low-salt diet and furosemide". I suffered from constant heartburn, chest pain and throat pain when going on a WFPB SOS free diet for my BP (140/90). I managed to get it down to 105/70 and stop pills in 18 months. I started to use a bit of salt although I do not crave it for taste purposes. BP did not change but chest pain was reduced (early days yet). It is said that no salt diet can elevate TG and stop reduction of TC and LDL when on WFPB diet. Which is my experience.

[@marymcmullen5644]

Some veggies have natural salt in them.

[@MarkCooperMD]

@@marymcmullen5644all things are possible in nature but it’s unusual for them to have any considerable amount such that a veggie diet will be low salt.

[@MaiMai-ys4yg]

Even canned tuna in water?

[@MarkCooperMD]

I would suspect it’s not just water but a brine - check the sodium content on the label to be sure.

[@Sharperthanu1]

You can't even taste the sodium in whole grain bread

[@Oakcali40]

Keep your intake under 600 mg a day and watch your self improve god didn’t design us to drink salt water

[@JH-nb4nn]

Low sodium diets are rubbish. Sodium is essential. The problem is salt retention from sugar/insulin and low potassium.

[@MarkCooperMD]

And the earth is flat?

[@JH-nb4nn]

Says the person who can’t reverse any metabolic disease

[@MarkCooperMD]

I definitely can’t reverse metabolic disease. That’s on you. Avoiding sugar and increasing potassium are good to achieve that…which also it just so happens is lower sodium. And so we are back to the original point of the video. Thanks for taking the scenic route.

[@JH-nb4nn]

@@MarkCooperMD why would you lower an essential mineral? You can increase potassium and water supply to achieve balance just fine. Your body would rid excess sodium. Why would you give someone a sodium deficit? Very weird. And no I didn’t take the scenic route.. you did.

[@MarkCooperMD]

It’s not trying to have a deficiency. It’s aiming to be in line with the historical amount of sodium we consumed prior to the industrialization of food.

[@Motownmadmann2011]

interesting im battling CHF and was told to limit my sodium to 2000mg a day. im finding this difficult any tips or tricks other that what wsa in this video you can give me

[@marymcmullen5644]

.ooo on the back of what you are buying. Boxed foods are bad with salt. So are TV dinners. No lunch meats. They are full of salt, as are canned good. With that, go for low sodium.