What can you eat if you have high sodium? A guide to delicious low-salt living

October 14, 2025 •

4 min read

An estimated 1.89 million deaths each year are associated with consuming too much sodium, which is a major contributor to high blood pressure. Fortunately, it is possible to maintain a flavorful and satisfying diet by understanding what can you eat if you have high sodium and how to navigate low-salt cooking effectively.

Quick Summary

This guide covers a wide range of flavorful, low-sodium foods to help you reduce your salt intake, including fresh produce, lean proteins, whole grains, and dairy. It offers practical tips for cooking at home, identifying hidden sodium in processed foods, and utilizing herbs and spices as healthy salt alternatives.

Key Points

Prioritize Fresh Foods: Base your diet on fresh fruits, vegetables, and lean proteins, as they are naturally low in sodium compared to processed alternatives.
Master Salt-Free Seasoning: Utilize herbs, spices, garlic, onion, and citrus to add flavor to your meals without relying on table salt or salty blends.
Become a Label Reader: Check the nutrition facts for sodium content and look for products labeled “low sodium” (140 mg or less per serving) or “no salt added”.
Choose Potassium-Rich Foods: Incorporate foods high in potassium, like bananas, avocados, and spinach, to help balance sodium levels and regulate blood pressure.
Cook More Meals at Home: Preparing your own food allows you to have full control over the ingredients and the amount of sodium used.
Limit Processed Foods and Restaurants: Minimize consumption of packaged mixes, frozen dinners, deli meats, and fast food, which are major sources of hidden sodium.

Understanding the Impact of High Sodium

While sodium is an essential nutrient for proper nerve and muscle function, consuming too much of it can have serious health consequences. A high-sodium diet forces your kidneys to retain more water, which increases your blood volume and puts extra pressure on your blood vessels. Over time, this can lead to high blood pressure (hypertension), a major risk factor for heart disease, stroke, and kidney disease. The World Health Organization recommends that adults consume less than 2,000 mg of sodium per day, which is equivalent to less than a teaspoon of table salt. However, many people consume significantly more, with the majority of sodium coming from processed and restaurant foods rather than the salt shaker.

Prioritizing Fresh, Unprocessed Foods

The most effective strategy for managing high sodium levels is to shift your diet toward fresh, minimally processed foods. The Dietary Approaches to Stop Hypertension (DASH) diet is a well-regarded eating plan that emphasizes fruits, vegetables, and whole grains, which are naturally low in sodium. By cooking more at home with fresh ingredients, you regain control over the amount of salt in your meals.

Flavoring Food Without the Salt

Removing the salt shaker from your table and recipes doesn't mean your food has to be bland. A variety of herbs, spices, and other ingredients can add robust flavor without the added sodium.

Herbs: Use fresh or dried basil, oregano, thyme, rosemary, cilantro, and parsley.
Spices: Experiment with cumin, paprika, turmeric, ginger, cayenne pepper, and salt-free seasoning blends.
Acidic ingredients: Lemon or lime juice and different vinegars (like apple cider or red wine) can brighten flavors.
Aromatics: Cook with fresh garlic and onions to build a strong flavor base.
Potassium-rich foods: Incorporating foods high in potassium, such as avocados, bananas, and spinach, can help balance your body's sodium levels.

A Low-Sodium Grocery List

To help you get started, here is a breakdown of low-sodium food choices by category:

Fruits and Vegetables: Fresh and frozen options without added sauces are the best choices. Look for low-sodium or no-salt-added canned varieties.
Grains: Opt for whole grains like brown rice, quinoa, and oatmeal. Choose whole-wheat bread, tortillas, and pasta with no salt added during cooking.
Lean Proteins: Fresh or frozen skinless chicken, turkey, fish (like salmon or cod), and lean cuts of beef or pork are ideal. Eggs and dried beans or lentils are also excellent choices.
Dairy: Select fat-free or low-fat milk and plain yogurt. For cheese, compare labels and choose reduced-sodium or low-sodium varieties.
Fats: Use healthy fats like olive oil and avocado oil. Choose unsalted nuts and seeds as snacks.

Comparing High-Sodium and Low-Sodium Swaps

Making simple substitutions can drastically reduce your daily sodium intake. The table below highlights common high-sodium foods and their healthier, lower-sodium counterparts.


Food Category	High-Sodium Choice	Low-Sodium Swap
Snacks	Salted pretzels, potato chips	Unsalted nuts, seeds, or homemade popcorn
Canned Goods	Regular canned soup, canned beans	Homemade soup, no-salt-added canned beans (rinsed)
Condiments	Soy sauce, barbecue sauce, ketchup	Low-sodium soy sauce, vinegar, no-salt-added ketchup
Meats	Deli meat, bacon, cured meats	Fresh-cooked chicken breast, lean pork loin
Seasoning	Garlic salt, table salt	Garlic powder, salt-free seasoning blends

Navigating Dining Out and Processed Foods

Reducing sodium requires vigilance, especially with hidden sources in restaurant food and pre-packaged meals. When dining out, request that dishes be prepared without added salt and ask for dressings and sauces on the side. The best choices are often grilled or broiled entrees with steamed vegetables, as they are typically cooked to order. When shopping, the nutrition label is your best tool. Look for foods labeled “low sodium” (140 mg or less per serving) or “no salt added”. Aim for products with 5% Daily Value (DV) or less of sodium; 20% DV or more is considered high.

Making a Sustainable Change

Adjusting to a lower-sodium diet may take time, as taste buds need a few weeks to acclimate. Start by making small, gradual changes, such as reducing the amount of salt you add while cooking by half. Cooking from scratch more often and experimenting with new flavors will help you discover that a low-salt diet is not only healthy but also delicious. Over time, you may find that you prefer the natural flavors of food and that heavily salted products taste unpleasantly salty.

For more dietary information, refer to the resources provided by the National Institutes of Health: DASH Eating Plan | NHLBI, NIH

Conclusion

Making informed food choices is critical for anyone managing high sodium levels. By focusing on fresh, unprocessed foods, seasoning with herbs and spices instead of salt, and becoming a savvy label reader, you can significantly lower your sodium intake. This approach not only helps manage blood pressure and reduce the risk of cardiovascular disease but also opens the door to a world of rich, natural flavors that promote long-term health and well-being. The key is to commit to a balanced, intentional eating pattern for a healthier future.

Frequently Asked Questions

Fresh or frozen vegetables are the best choice. Leafy greens, broccoli, sweet potatoes, carrots, and peppers are excellent options. If buying canned vegetables, choose 'no salt added' versions and rinse them before cooking.

Yes, you can. The best options are fresh or frozen lean meats, fish, or poultry that have not been marinated or cured. Avoid processed meats like deli meats, bacon, and sausage, which are high in added sodium.

You can add flavor using fresh or dried herbs like basil and oregano, spices such as cumin and paprika, and acidic ingredients like lemon juice or vinegar. Chopped onions and garlic are also great for boosting flavor.

No, but you should read the labels carefully. Some cheeses, like processed American and feta, are very high in sodium. Look for lower-sodium varieties of cheeses like Swiss and mozzarella, and consume them in moderation.

If you need to use canned items like beans or vegetables, opt for the 'low sodium' or 'no salt added' versions. Additionally, rinsing canned beans and vegetables under water can help remove some of the sodium.

Look at the 'Nutrition Facts' panel. Products labeled 'low sodium' contain 140 mg or less of sodium per serving. An item with 5% Daily Value (DV) or less for sodium is a good choice, while 20% DV or more is considered high.

'Reduced Sodium' means the product has at least 25% less sodium than the original version, but it might still be high. 'Low Sodium' is a more definitive term, guaranteeing 140 mg or less of sodium per serving.