Understanding Sodium:

• On a regular high-carb diet, insulin helps your kidneys hold on to sodium.
• When you switch to a low-carb or ketogenic diet, insulin levels drop. This signals your kidneys to release more sodium, along with water.
• This rapid loss of sodium can lead to dehydration, dizziness, fatigue, and even elevated blood pressure if you don’t replenish it.

Doesn’t Sodium Cause High Blood Pressure?

What You’ve Heard:

• Yes, on a high-carb diet, excess sodium can contribute to high blood pressure, especially when eating processed foods that are full of refined salt.
• However, a low-carb diet changes how your body processes sodium. When insulin levels drop, your body excretes more sodium, so you actually need more sodium to stay balanced.

On a Low-Carb Diet:

• Without enough sodium, your body may release stress hormones (like cortisol and norepinephrine), which can temporarily increase blood pressure.
• By adding a moderate amount of sodium to your diet, you can prevent dehydration, balance your electrolytes, and help regulate your blood pressure.

How Much Sodium Do You Need?

On a low-carb or ketogenic diet, aim for:

• 2–3 grams of sodium per day (about 1 teaspoon of salt).
• This can come from whole foods and moderate salting of meals. You don’t need to eat processed foods, which contain unhealthy types of sodium.

Healthy Sources of Sodium:

• Sea salt or pink Himalayan salt: Rich in trace minerals, these are better choices than refined table salt.
• Meat broth: A natural, nutrient-dense source of sodium and other electrolytes.
• Salted vegetables: Lightly salt steamed or sautéed vegetables like spinach, kale, or zucchini.

Balance with Other Electrolytes:

Along with sodium, you need other key electrolytes like potassium and magnesium to keep your blood pressure stable.

• Potassium-rich foods: Avocados, spinach, leafy greens, and nuts.
• Magnesium-rich foods: Almonds, seeds, dark leafy greens, and fatty fish.

Monitor and Adjust:

• Track how you feel as you gradually increase sodium intake.
• Check your blood pressure regularly. If it improves or stabilizes, this is a sign that your body is adjusting to the new balance of electrolytes on a low-carb diet.

Key Takeaway:

While the “news” may suggest limiting salt, this advice is usually based on high-carb, processed-food diets. On a low-carb or ketogenic diet, your body requires more sodium to stay balanced and healthy. Adding a moderate amount of sodium can help stabilize your blood pressure and prevent other symptoms like fatigue or dizziness.