What to eat for a low salt diet? A comprehensive guide to flavorful, healthy eating

November 30, 2025 •

4 min read

According to the World Health Organization, the global average daily sodium intake is more than double the recommended amount. If you are wondering what to eat for a low salt diet, the key is to prioritize whole, unprocessed foods and use creative seasonings to enjoy delicious meals while protecting your health.

Quick Summary

A low salt diet focuses on fresh produce, lean proteins, and whole grains, avoiding high-sodium processed foods and controlling seasonings. Enhance flavors with herbs, spices, and citrus to manage blood pressure and improve overall heart health.

Key Points

Boost Heart Health: Eating less salt is proven to lower blood pressure and reduce the risk of cardiovascular disease.
Focus on Whole Foods: Prioritize fresh fruits, vegetables, and lean proteins over processed, packaged goods, which are often loaded with hidden sodium.
Master Flavor Substitutes: Use herbs, spices, citrus, and other natural seasonings to add depth and excitement to your dishes without relying on salt.
Become a Label Expert: Learn to read nutrition labels and identify high-sodium products by checking the % Daily Value and comparing brands.
Cook at Home More Often: Preparing meals yourself gives you complete control over the amount of salt in your food.
Rinse Canned Goods: Thoroughly rinsing canned beans, vegetables, and tuna before use can wash away a significant amount of added sodium.
Rely on Potassium: Increase your intake of potassium-rich foods like fruits and vegetables, as potassium helps counteract some of the negative effects of sodium.

Why a Low Salt Diet Matters

Reducing your salt intake is one of the most effective ways to lower your blood pressure, a major risk factor for heart attacks and strokes. Excess sodium causes the body to retain water, increasing blood volume and putting extra pressure on blood vessels. Over time, this can strain the heart and damage the kidneys. A lower sodium diet can also help combat bloating and fluid retention.

The Sneaky Culprits: Where Salt Hides

For many, a significant amount of sodium intake doesn't come from the salt shaker, but from processed and packaged foods. Items like deli meats, canned soups, frozen meals, sauces, condiments, and even breads are often loaded with sodium. When starting a low salt diet, it is crucial to become an avid label reader to identify and limit these high-sodium items.

Foundational Foods for a Low Salt Diet

Fresh Fruits and Vegetables

Naturally low in sodium, fresh fruits and vegetables should form the backbone of your diet.

Load up on veggies: Fill your plate with leafy greens, broccoli, bell peppers, carrots, and sweet potatoes.
Snack on fruit: Enjoy apples, bananas, berries, and oranges as sweet, salt-free treats.
Smart swaps: Choose frozen vegetables without added sauces instead of canned versions, which are often high in sodium.

Lean Proteins

Unprocessed protein sources are key for controlling sodium levels.

Fresh meat, fish, and poultry: Opt for fresh, unprocessed cuts of chicken breast, fish fillets, and lean ground beef.
Eggs: A versatile and naturally low-sodium protein source.
Legumes: Dried beans and lentils are excellent protein sources. If using canned, rinse them thoroughly before use to wash away excess sodium.
Unsalted nuts and seeds: These make for a healthy, low-sodium snack.

Whole Grains

Choose whole grains in their least processed forms to avoid hidden sodium.

Oats, quinoa, and brown rice: Cook these from scratch without adding salt.
Low-sodium bread: Be sure to check the nutrition labels and select breads with low sodium content.

Mastering Flavor Without Salt

Transitioning to a low salt diet doesn't mean sacrificing flavor. Your taste buds will adapt, allowing you to appreciate the natural flavors of food.

Herbs and Spices

Herbs: Use fresh or dried herbs like basil, oregano, thyme, rosemary, cilantro, and parsley.
Spices: Experiment with garlic powder, onion powder, cumin, paprika, turmeric, and chili powder.

Acidity and Heat

Citrus: A squeeze of fresh lemon or lime juice can brighten up any dish, from fish to vegetables.
Vinegar: Balsamic, red wine, or apple cider vinegar adds a tangy kick.
Pepper and Chili: Freshly ground black pepper or chili flakes add heat and depth.

Umami-Rich Alternatives

Nutritional Yeast: Sprinkled on food, it provides a cheesy, savory flavor without sodium.
Mushroom Powder: Made from dried, ground mushrooms, it adds a deep, savory umami taste.

Smart Swaps for a Low Salt Diet

Making simple substitutions can drastically reduce your sodium intake. Below is a comparison table of high-sodium foods and their low-sodium alternatives.


High-Sodium Version	Low-Sodium Swap
Canned Chicken Noodle Soup	Homemade Chicken Soup (control salt)
Regular Soy Sauce	Low-Sodium Soy Sauce Alternative or Coconut Aminos
Processed Turkey Slices	Freshly cooked chicken or turkey breast
Roasted Salted Peanuts	Raw or dry-roasted unsalted nuts
Bottled Salad Dressing	Vinaigrette with olive oil and vinegar
Salted Crackers	Rice cakes or unsalted whole grain crackers

Navigating Nutrition Labels and Restaurants

Read Labels Like a Pro

Check the % Daily Value (%DV): The FDA considers 5% DV or less per serving of sodium to be low, while 20% DV or more is high.
Watch Serving Sizes: The amount of sodium listed is per serving. If you eat the entire package, you need to multiply the sodium accordingly.
Look for Buzzwords: Look for “sodium-free” (less than 5mg/serving), “very low sodium” (35mg or less/serving), or “low sodium” (140mg or less/serving).

Eat Out Smart

Request no added salt: Don't be afraid to ask for your meal to be prepared without added salt. Many restaurants accommodate this request.
Be wary of sauces: Sauces, gravies, and marinades are often major sources of sodium. Ask for dressings and sauces on the side.
Check the menu online: Some restaurants provide nutritional information on their website, allowing you to plan your meal ahead of time.

Conclusion

Making the switch to a low salt diet is a powerful step towards better health. While it may seem daunting at first, focusing on fresh, whole foods and exploring the world of herbs, spices, and other seasonings can open up a new realm of delicious flavors. By being mindful of packaged foods and cooking more at home, you can significantly reduce your sodium intake and enjoy the benefits of a healthier, more vibrant palate. The long-term rewards for your heart and kidneys are well worth the effort.

World Health Organization

Frequently Asked Questions

Yes, the terms are often used interchangeably, as table salt (sodium chloride) is the primary source of sodium in most people's diets. Sodium is the mineral element that affects blood pressure.

The World Health Organization recommends less than 2,000 mg of sodium per day for adults, though some individuals may need to aim for lower amounts based on specific health conditions.

Hidden sodium is common in processed foods such as bread, breakfast cereals, salad dressings, ketchup, soups, canned vegetables, and deli meats.

Yes, many salt substitutes are available. However, some contain potassium chloride and may not be suitable for people with certain kidney issues. Always consult a doctor before using them. Natural flavorings like herbs and spices are often the best and safest approach.

Initially, your taste buds may need to adjust, but studies show they adapt within a few days. After this adjustment period, you will begin to appreciate the natural, subtle flavors of food you couldn't taste before due to the masking effect of salt.

Restaurant meals often contain high amounts of sodium. To reduce your intake, request that your meal be prepared without added salt or heavy sauces. Asking for dressings and sauces on the side also helps.

Healthy snack options include fresh fruit, unsalted nuts or seeds, plain yogurt, and homemade unsalted popcorn. You can also make your own snack mixes with dried fruits and unsalted nuts.

Yes, rinsing canned foods like beans and tuna thoroughly with water can remove a significant portion of the added sodium. It's a simple and effective step for reducing your intake.