What Can I Eat to Lower My Sodium Levels? A Guide to Healthy, Low-Salt Foods

October 14, 2025 •

4 min read

According to the CDC, over 70% of the sodium consumed by Americans comes from processed and restaurant foods. Learning what you can eat to lower your sodium levels is a powerful step toward better heart health and overall wellness. This guide offers practical strategies and food suggestions to help you take control of your sodium intake.

Quick Summary

This guide provides a comprehensive list of foods and strategies to help lower sodium intake. It covers prioritizing fresh, whole foods, using natural seasonings, and making smart swaps to reduce consumption of hidden sodium from processed and packaged products, supporting a heart-healthy diet.

Key Points

Prioritize Fresh Foods: Choose fresh fruits, vegetables, and lean meats, as they are naturally low in sodium and high in nutrients.
Spice It Up: Flavor your meals with herbs, spices, garlic, onion, and citrus instead of salt. Your taste buds will adjust.
Check Food Labels: Look for "low sodium" or "no salt added" on packaged foods and aim for 5% Daily Value (DV) or less per serving.
Boost Potassium: Incorporate potassium-rich foods like potatoes, bananas, and spinach, which help balance sodium levels and lower blood pressure.
Rinse and Drain: Reduce sodium in canned foods like beans and vegetables by rinsing them thoroughly before use.
Cook at Home More: Preparing your own meals gives you full control over the amount of salt added, allowing you to easily manage intake.
Make Smart Swaps: Replace high-sodium processed foods like deli meats and canned soups with fresh, homemade alternatives.

The Sodium Problem and Why Fresh is Best

For many, the first step to reducing sodium is to put away the salt shaker. While this is helpful, it only addresses a small fraction of the problem. Most of the sodium in our diets is hidden in processed and packaged foods, from frozen dinners and cured meats to canned soups and even bread. Therefore, the most effective strategy for lowering your sodium levels is to shift your focus from processed items to fresh, whole, and minimally processed foods. These foods are naturally low in sodium and packed with essential nutrients that support overall health.

Fruits and Vegetables

Fresh fruits and vegetables are the cornerstone of a low-sodium diet, offering a wide array of vitamins, minerals, and fiber without the added salt. Many are also high in potassium, a mineral that helps balance sodium levels and can help lower blood pressure.

Best choices include:

Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of potassium and other nutrients.
Root Vegetables: Potatoes and sweet potatoes are rich in potassium and can be prepared in countless delicious, low-sodium ways.
Cruciferous Vegetables: Broccoli and cauliflower are versatile and full of antioxidants.
Fruits: Bananas, oranges, cantaloupe, and berries are naturally low in sodium and high in potassium.
Legumes: Dried or no-salt-added canned beans and lentils, such as chickpeas, kidney beans, and black beans, are perfect for salads, soups, and stews.

Lean Proteins

Fresh proteins offer a clean slate for flavor without the high sodium content of processed alternatives. Avoid cured, smoked, or brined meats, and always check the label for added saline solutions in fresh poultry.

Fresh or Frozen Meats: Opt for fresh chicken breast, turkey, beef, or pork.
Fish and Seafood: Fresh fish and seafood are naturally low in sodium. Choose no-salt-added canned tuna or salmon.
Eggs: A great protein source that's low in sodium.
Legumes and Nuts: Unsalted nuts and seeds are excellent for snacking or adding to meals.
Dairy: Choose low-sodium dairy products like plain yogurt, milk, and certain cheeses, but always compare labels as sodium content can vary widely.

Grains and Breads

Whole grains are an important part of a balanced, low-sodium diet. The key is to choose plain, unsalted varieties and to season them yourself.

Whole Grains: Brown rice, quinoa, and whole wheat pasta cooked without salt.
Cereals: Unsalted oatmeal and shredded wheat are excellent choices.
Breads: Opt for whole-grain breads and crackers with the lowest sodium content, comparing labels carefully.

Flavor Without the Salt

Learning to season food without relying on salt is a game-changer. Your palate will quickly adjust, and you'll begin to appreciate the natural flavors of your food.

Natural flavor boosters include:

Herbs and Spices: Basil, oregano, thyme, rosemary, turmeric, and cumin.
Aromatics: Garlic, onions, and shallots.
Acids: Lemon or lime juice and vinegar can brighten flavors.
Heat: A pinch of cayenne or red pepper flakes.
Low-Sodium Seasoning Blends: Look for salt-free products like Mrs. Dash or make your own.

High-Sodium vs. Low-Sodium Food Swaps

Making informed choices at the grocery store is crucial. Here is a table comparing some common high-sodium foods with their heart-healthy, low-sodium counterparts:


High-Sodium Choice	Low-Sodium Swap	Reason for Swap
Deli Meats (Ham, Turkey, Salami)	Fresh-cooked Chicken or Turkey Breast	Cured and processed meats are extremely high in sodium from preservatives and flavorings.
Canned Soups and Broths	Homemade Soup or Low-Sodium Canned Version	Canned soups can contain nearly a day's worth of sodium in one serving; homemade gives you control.
Salted Nuts and Pretzels	Unsalted Nuts and Seeds, Plain Popcorn	Snack foods are a major source of added salt. Choosing unsalted versions significantly lowers intake.
Regular Bottled Salad Dressings	Homemade Oil and Vinegar Dressing	Many bottled dressings are sodium-laden. Making your own from scratch is easy and low-sodium.
Canned Vegetables	Fresh or Frozen Vegetables (without sauce)	Canned vegetables are often packed in brine; frozen varieties without sauce are a healthier, low-sodium option.
Ketchup and Soy Sauce	Low-Sodium Ketchup and Low-Sodium Soy Sauce	Condiments can add significant sodium. Look for low-sodium versions or use sparingly.

Conclusion

Reducing your sodium intake is a marathon, not a sprint. Start by focusing on eating more fresh, whole foods and using flavorful herbs and spices instead of salt. Over time, your palate will adapt, and you will find that foods with excessive salt taste unpleasantly salty. Remember to check food labels for hidden sodium, especially in processed and packaged items. By making these simple, consistent changes, you can lower your sodium levels, support heart health, and enjoy a vibrant diet full of natural flavors. For more resources on a heart-healthy diet, consult the DASH Eating Plan from the National Heart, Lung, and Blood Institute.

Frequently Asked Questions

It typically takes about 6-8 weeks for taste buds to adapt to lower salt levels. After this period, many find that processed foods taste overly salty.

Potassium-based salt substitutes can be beneficial, but it's important to consult a healthcare provider first. High potassium intake can be harmful if you have certain kidney conditions or are on specific medications.

Good options include unsalted nuts, seeds, fresh fruit, veggie sticks with homemade dip, plain Greek yogurt, and unsalted popcorn.

Yes, but choose products labeled 'low sodium' or 'no salt added'. Rinsing regular canned foods like beans and vegetables can also help remove some of the sodium.

When dining out, request that your meal be prepared without added salt. Ask for sauces and dressings on the side and choose dishes that are steamed, grilled, or baked.

Opt for low-sodium versions of ketchup or soy sauce, or use alternatives like oil and vinegar dressing, fresh lemon or lime juice, and a variety of spices.

Beyond checking labels, be wary of processed foods, cured or smoked meats, and foods packed in brine. Many convenience foods and even items like bread and cereals contain significant hidden sodium.