What Foods Should I Avoid on a Low Sodium Diet?

November 2, 2025 •

3 min read

Over 70% of daily sodium intake comes from processed and restaurant foods. Avoiding specific foods is crucial for a low sodium diet. It is essential for managing blood pressure, improving heart health, and reducing fluid retention.

Quick Summary

This guide highlights high-sodium food categories to limit, from processed meats and canned products to restaurant meals and condiments. It includes strategies for reading food labels and choosing healthier alternatives.

Key Points

Processed Meats: Avoid cured and processed meats like bacon and deli slices, which are high in sodium.
Canned and Frozen Meals: Limit canned soups and frozen dinners, as they often contain high levels of hidden sodium.
Salty Snacks and Condiments: Reduce intake of pretzels, chips, and condiments like soy sauce.
Read Food Labels: Check Nutrition Facts labels for sodium content and choose low-sodium options.
Cook More at Home: Prepare meals using fresh ingredients to control sodium levels.

Understanding Sodium's Role in Processed Foods

Excessive sodium intake is a major public health concern. The primary source of dietary sodium is processed foods. Sodium enhances flavor, acts as a preservative, and affects texture. Many items that don't taste salty still contribute significantly to daily intake. A low-sodium diet requires careful attention to food labels, and a shift towards fresh, whole foods prepared at home.

Processed and Cured Meats

Processed and cured meats are high in hidden sodium. Salt is used for preservation and flavor enhancement. Regular consumption can make it difficult to stay within recommended daily limits, ideally less than 1,500 mg for most adults.

Deli and luncheon meats: Ham, turkey slices, bologna, and salami are high in sodium.
Bacon and sausages: Cured breakfast meats contain high levels of salt.
Hot dogs: A single hot dog can have a significant portion of daily sodium.
Beef jerky and other dried meats: The preservation process uses a high concentration of salt.

Canned and Frozen Convenience Foods

Convenience often increases sodium content. Canned goods and frozen dinners are high in salt, extending shelf life and boosting flavor.

Canned soups and broths: A single serving can contain hundreds of milligrams of sodium. Low-sodium versions or homemade alternatives are better.
Frozen meals and pizzas: Frozen entrees and pizzas often have high sodium, exceeding recommended limits in one meal.
Canned vegetables and beans: Vegetables in brine are high in sodium. Rinsing can help, but fresh or no-salt-added canned varieties are preferable.
Boxed rice and pasta mixes: Seasoning packets are loaded with salt and sodium-based flavor enhancers like MSG.

Condiments and Sauces

Sodium in condiments can quickly add up.

Soy sauce and teriyaki sauce: One tablespoon of regular soy sauce can have over 1,000 mg of sodium.
Ketchup, mustard, and BBQ sauce: These common condiments often contain more sodium than expected.
Bottled salad dressings: Creamy and vinaigrette dressings can contain significant amounts of salt.
Pickles, olives, and sauerkraut: These preserved foods use salt for curing.

Restaurant and Fast Food

Meals prepared outside the home are a significant source of sodium. Restaurant food is often heavily salted to enhance flavor. Cooking more at home provides control over sodium intake.

A Comparison of High-Sodium vs. Low-Sodium Choices


Food Category	High-Sodium Choice	Low-Sodium Alternative
Meats	Processed ham or bacon	Fresh, unseasoned chicken breast or lean pork
Soups	Canned chicken noodle soup	Homemade vegetable soup with low-sodium broth
Vegetables	Canned green beans in brine	Fresh or frozen green beans (no salt added)
Snacks	Salted pretzels or chips	Unsalted nuts or seeds
Condiments	Regular soy sauce	Reduced-sodium soy sauce or vinegar and spices
Cheese	Processed American cheese	Low-sodium Swiss or mozzarella

Making the Change: Practical Steps to Reduce Sodium

Transitioning to a low-sodium diet is a gradual process. Begin by cooking more meals from scratch. Flavor food with herbs, spices, garlic, onion, and citrus instead of salt. Pay attention to nutrition labels, and select products labeled "low sodium" or "no salt added". Rinse canned goods thoroughly before use to remove surface salt. Making informed food choices can significantly reduce sodium intake and improve health.

Conclusion

Avoiding high-sodium foods is essential on a low sodium diet for blood pressure and overall health. Focusing on fresh, unprocessed ingredients and being mindful of hidden salt in processed and restaurant foods allows control over sodium intake. Replacing high-sodium packaged goods, processed meats, and salty condiments with fresh alternatives and flavorful herbs supports dietary goals and a healthier eating pattern. Reducing sodium can provide long-term health benefits.

Learn more about managing sodium intake from the National Institutes of Health.

Frequently Asked Questions

A product labeled "low sodium" has 140 mg or less of sodium per serving. Look for products with 5% Daily Value (DV) or less.

Rinsing canned vegetables and beans can remove some surface sodium. However, it won't remove all sodium, so fresh or no-salt-added versions are preferable.

Salt substitutes often contain potassium, which can be harmful to some individuals. Consult a doctor or registered dietitian before use.

Use herbs, spices, garlic, onion, lemon or lime juice, and vinegar to add flavor instead of salt. Salt-free seasoning blends are also helpful.

Sea salt and table salt have similar sodium levels and are not better choices.

When dining out, ask for meals to be prepared without added salt or MSG. Request sauces and dressings on the side, and choose grilled, steamed, or roasted dishes.

Breads can be a hidden source of sodium. Check the label for sodium content and choose smaller portions or lower-sodium varieties.