Eating a low sodium diet is important for controlling high blood pressure and reducing the risk of heart disease and stroke. However, cutting back on salt doesn’t mean sacrificing flavor. There are many delicious low sodium foods to enjoy.
What is Considered Low Sodium?
According to the Dietary Guidelines for Americans, healthy adults should limit sodium intake to less than 2,300 milligrams (mg) per day. That equals about 1 teaspoon of table salt. Individuals with high blood pressure or other conditions may be advised to go even lower — 1,500 mg per day.
The FDA defines low sodium foods as those containing 140 mg of sodium or less per serving. Very low sodium foods contain 35 mg of sodium or less per serving.
Tips for Following a Low Sodium Diet
Here are some tips for reducing sodium in your diet:
- Eat mostly fresh, whole foods like fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, seeds and whole grains.
- Limit processed, packaged and restaurant foods which tend to be very high in sodium.
- Read nutrition labels closely and choose low sodium options.
- Use salt-free herbs, spices, citrus, vinegar and salt-free seasoning blends to add flavor.
- Cook at home as much as possible so you can control how much salt is added.
Low Sodium Fruits and Vegetables
All fresh, plain fruits and vegetables are naturally low in sodium. The following are some great options:
- Apples
- Bananas
- Berries — strawberries, blueberries, raspberries
- Cherries
- Grapes
- Melons — watermelon, cantaloupe, honeydew
- Oranges and grapefruit
- Peaches, nectarines and plums
- Pears
- Pineapple
- Apricots
- Artichokes
- Asparagus
- Beets
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Eggplant
- Green beans
- Kale
- Lettuce and greens
- Mushrooms
- Okra
- Onions
- Parsnips
- Peppers — bell and chili
- Radishes
- Snap peas
- Spinach
- Squash — summer and winter
- Sweet potatoes and yams
- Tomatoes and tomato juice
- Turnips
- Zucchini
Low Sodium Proteins
Choose fresh, plain cuts of meat, poultry and fish rather than processed types like luncheon meats, sausages and breaded products. Some good options include:
- Beef: tenderloin, sirloin, 90% lean ground beef
- Bison
- Chicken and turkey breast without skin
- Eggs and egg whites
- Fish: salmon, tuna, tilapia, trout, snapper, cod
- Pork: tenderloin, chops
- Shrimp
- Beans, peas and lentils
- Tofu and tempeh
Low Sodium Grains
Choose plain whole grains like:
- Brown rice, wild rice, quinoa
- 100% whole wheat or whole grain bread and pasta
- Plain oats and oatmeal
- Air-popped popcorn
- Whole grain cereal without added salt
Low Sodium Dairy
Opt for low sodium varieties or unsalted versions when buying dairy products:
- Low sodium or unsalted cheese
- Low sodium cottage cheese
- Regular plain yogurt and Greek yogurt
- Milk: skim, 1%, 2% or whole
- Unsalted butter
Other Low Sodium Foods
Round out your low sodium diet with these options:
- Fresh herbs and spices
- Mustard
- Hot sauce
- Vinegars — balsamic, rice, wine, cider
- Lemon and lime juice
- Nuts and nut butters — unsalted
- Oils — olive, avocado, coconut, vegetable
- Hummus
- Pesto
- Salsa
- Guacamole
- Pure maple syrup and honey
- Unsweetened cocoa powder
- Unsweetened coconut flakes
- Popcorn
- Herbal tea
- Seltzer or sparkling water
Low Sodium Snack Ideas
Here are some tasty and portable low sodium snack options:
- Fresh fruit like apple slices, grapes or berries
- Veggies sticks with hummus or guacamole
- A handful of unsalted nuts or trail mix
- Plain yogurt with fresh fruit
- Cottage cheese and fruit
- Air-popped popcorn
- Whole grain crackers with nut butter
- Turkey roll-ups
- Hard boiled eggs
- String cheese
- Edamame in the pod
Simple Low Sodium Meals
With fresh, wholesome ingredients, it’s easy to make delicious low sodium meals at home. Here are some ideas to get started:
- Grilled chicken breast with roasted vegetables
- Baked salmon with brown rice and steamed green beans
- Stir fry made with fresh vegetables, shrimp, and teriyaki sauce
- Taco salad made with ground turkey, lettuce, tomatoes, beans, salsa
- Veggie omelet made with egg whites and fresh vegetables
- Soup and salad made with low sodium chicken broth and mixed greens
- Burrito bowl with brown rice, black beans, grilled chicken and avocado
- Zucchini noodles with shrimp in tomato sauce
- Quinoa salad with chickpeas, cucumbers, tomatoes
Tips for Eating Out Low Sodium
With the right strategies, you can still enjoy eating out while sticking to a low sodium diet. Here are some tips:
- Avoid fast food and choose sit-down restaurants where you can customize your order.
- Ask for any sauces, dressings or condiments to be served on the side.
- Request that your meal is prepared without salt.
- Opt for grilled, broiled, baked or poached cooking methods.
- Order a salad with oil and vinegar dressing and add grilled chicken or fish.
- Choose plain rice, potatoes or pasta instead of loaded side dishes.
- Skip the bread basket and fried appetizers which can be loaded with sodium.
- Ask for lemon wedges to brighten up your meal.
Low Sodium Cooking Tips
With a few simple cooking techniques, you can prepare tasty low sodium meals at home:
- Sauté in olive oil or broth instead of butter.
- Flavor dishes with herbs, spices, garlic, chili, vinegar, mustard, etc.
- Use salt-free seasoning blends.
- Add acidity with citrus juices or vinegars.
- Finish dishes with fresh herbs.
- Use onion and garlic for savory depth.
- Make your own stocks and broths using little to no salt.
- Marinate proteins and vegetables to impart flavor.
- Use rubs and spice mixes on meats.
- Cook vegetables with herbs and spices by roasting, grilling or sautéing.
Low Sodium Substitutions
With a few swaps, you can turn high sodium ingredients into flavorful low sodium options:
| High Sodium Ingredient | Low Sodium Substitution |
|---|---|
| Table salt | Herbs, spices, salt-free seasonings |
| Soy sauce | Bragg’s Liquid Aminos, coconut aminos |
| Worcestershire sauce | Low sodium Worcestershire |
| Salted butter | Unsalted butter |
| Cheese | Low-sodium cheese |
| Canned vegetables | Low sodium or no salt added canned veggies |
| Canned beans | Low sodium beans or rinse regular beans |
| Canned broth | Low sodium broth or homemade broth |
| Olives | Rinse before using to remove excess sodium |
| Salad dressing | Olive oil & vinegar or homemade dressing |
| Condiments like ketchup, mustard, pickles | Low sodium or homemade versions |
| Seasoning packets | Homemade seasoning rubs and spice blends |
| Cured meats like bacon, ham, sausage | Fresh chicken, fish, turkey, lean beef |
| Frozen dinners | Homemade healthy meals |
Low Sodium Shopping Tips
Make low sodium choices while grocery shopping with these tips:
- Shop the perimeter of the store which tends to have fresher, less processed items.
- Choose plain frozen vegetables and fruits.
- Buy fresh meat, poultry and fish rather than cured, smoked or processed.
- Look for low sodium versions of canned beans, vegetables, broths.
- Seek out low sodium cheeses.
- Read labels and look for 140mg sodium or less per serving.
- Buy unsalted nuts and seeds.
- Get unsalted butter and oil for cooking.
- Choose plain whole grains like brown rice, quinoa, oats.
- Stock up on herbs, spices, citrus, vinegars for flavor.
- Avoid mixes with seasoning packets.
- Limit high sodium condiments like soy sauce and ketchup.
Low Sodium Diet Precautions
When cutting back on sodium, keep these precautions in mind:
- Don’t reduce sodium intake too abruptly as it can cause effects like headache, fatigue, nausea. Aim for a gradual reduction over weeks and months.
- Consume enough potassium from fruits and vegetables to balance lower sodium intake.
- Increase fluids as producing less urine on a low sodium diet can raise calcium levels.
- Those with liver or kidney issues may need a modified diet approach so consult a health professional.
- Pregnant women should not follow a very low sodium diet due to increased needs.
Conclusion
Following a low sodium diet doesn’t require sacrificing flavor or variety. By focusing on fresh, whole foods, using herbs and spices creatively, reading labels diligently and cooking at home, you can create an appetizing low sodium eating pattern. Limit processed foods and restaurant meals, opt for healthy homemade options and you’ll soon adapt to less salt while improving your health.
