What's the Best Food to Eat on a Low-Sodium Diet?

January 7, 2026 •

4 min read

According to the American Heart Association, most Americans consume far more sodium than recommended, contributing to high blood pressure. Following a low-sodium diet is an effective way to manage your intake, but figuring out what's the best food to eat on a low-sodium diet can be a challenge. This guide explores flavorful, heart-healthy options to help you reduce sodium without sacrificing taste.

Quick Summary

A guide to selecting the best low-sodium foods, emphasizing fresh produce, lean proteins, and whole grains. It offers practical cooking tips, explains how to interpret food labels, and highlights simple swaps to effectively reduce sodium intake and support heart health.

Key Points

Embrace Whole Foods: Build your meals around fresh fruits, vegetables, lean proteins, and whole grains, which are naturally low in sodium.
Flavor with Herbs and Spices: Use fresh herbs, spices, and salt-free blends to add zest and depth to dishes without using salt.
Make Smart Swaps: Replace high-sodium items like deli meats and canned soups with fresh, homemade alternatives or low-sodium versions.
Read Food Labels: Become an expert at reading Nutrition Facts labels to identify low-sodium products, looking for terms like 'No Salt Added'.
Rinse Canned Goods: If you use canned items like beans or vegetables, rinse them thoroughly under cold water to wash away excess sodium.
Limit Processed Foods: Reduce intake of processed and packaged foods, which are the primary source of excess sodium for most people.
Cook at Home: Preparing meals at home gives you complete control over the amount of sodium in your food.
Understand Terminology: Familiarize yourself with labeling terms like 'low sodium' (≤ 140mg) and 'very low sodium' (≤ 35mg) per serving.

Embracing Whole Foods: The Foundation of a Low-Sodium Diet

The cornerstone of a successful low-sodium diet is prioritizing whole, unprocessed foods. These items are naturally low in sodium, allowing you to control the exact amount of seasoning you add during preparation. By shifting your focus from packaged meals to fresh ingredients, you can drastically reduce your daily sodium intake without compromising on flavor.

Fresh Fruits and Vegetables

Nature's candy is an essential component of a low-sodium lifestyle. Fresh fruits and vegetables are virtually sodium-free and packed with essential vitamins, minerals, and fiber.

Fruits: Enjoy fresh apples, berries, oranges, bananas, and peaches. Frozen or canned fruits without added sugar are also excellent choices.
Vegetables: Load up on fresh broccoli, bell peppers, spinach, carrots, and sweet potatoes. For convenience, frozen vegetables without added sauces or salt are also a great option.
Canned Options: When using canned vegetables or beans, opt for varieties labeled "no salt added" and rinse them thoroughly to wash away excess sodium.

Lean Proteins and Dairy

Lean, unprocessed proteins are another staple of a heart-healthy, low-sodium diet. Avoid cured, smoked, or pre-marinated meats, which are typically high in sodium.

Poultry and Meat: Choose fresh or frozen chicken or turkey breast, lean cuts of beef, and pork.
Fish and Seafood: Fresh or frozen fish like salmon, cod, and sea bass are perfect choices.
Beans and Legumes: Dried beans, peas, and lentils are naturally low in sodium. Canned varieties should be unsalted or rinsed well.
Eggs: A versatile, naturally low-sodium protein source.
Dairy: Select fat-free or low-fat milk and plain yogurt. For cheese, look for low-sodium or reduced-sodium options, as cheese can be notoriously high in salt.

Whole Grains and Healthy Fats

Many processed grain products are loaded with hidden sodium. Instead, choose whole grains and healthy fats to round out your meals.

Whole Grains: Brown rice, wild rice, quinoa, barley, and whole-grain pasta are excellent.
Unsalted Snacks: Unsalted popcorn and unsalted nuts and seeds make for satisfying, low-sodium snacks.
Healthy Fats: Use olive oil, avocado oil, and avocados for healthy fats.

Mastering Flavor Without Salt

Giving up salt doesn't mean giving up flavor. Herbs, spices, and acids are your best friends in the kitchen, allowing you to create complex, delicious dishes.

Herbs and Spices: Utilize a wide variety of fresh or dried herbs and salt-free spice blends. Garlic powder, onion powder, paprika, cumin, and cinnamon can transform a dish.
Acids: A splash of lemon juice, lime juice, or vinegar can brighten flavors and provide a punch of tang that makes up for the lack of salt.
Aromatics: Cook with fresh garlic, onions, shallots, and ginger to build a rich flavor base for your meals.
Low-Sodium Condiments: Look for low-sodium or no-salt-added versions of ketchup, salsa, and sauces. Better yet, make your own from scratch.

Comparison: High-Sodium vs. Low-Sodium Swaps

Making simple swaps can significantly reduce your sodium intake. This table illustrates how to replace high-sodium offenders with healthier, low-sodium alternatives.


High-Sodium Item	Low-Sodium Swap
Canned Soup	Homemade Broth or Low-Sodium Canned Soup
Deli Meats (Turkey, Ham)	Freshly Cooked Chicken or Turkey Breast
Salted Nuts	Unsalted Nuts or Seeds
Packaged Rice Mixes	Brown Rice or Quinoa with Herbs and Spices
Pre-made Salad Dressing	Homemade Oil and Vinegar Dressing
Frozen Dinners	Freshly Prepared Meals from Whole Ingredients
Soy Sauce	Low-Sodium Soy Sauce or a Homemade Alternative
Pickles and Olives	Fresh Cucumber Slices or Bell Peppers

Reading Food Labels for Sodium Content

Understanding food labels is a critical skill for managing your sodium intake. The Nutrition Facts panel on packaged foods provides the information you need to make informed choices. Look for these key terms when shopping:

"Sodium-Free" or "No Salt Added": Contains less than 5 milligrams of sodium per serving.
"Very Low Sodium": Contains 35 milligrams or less of sodium per serving.
"Low Sodium": Contains 140 milligrams or less of sodium per serving.
"Reduced Sodium": Contains at least 25% less sodium than the regular version of the product.

Conclusion

Adopting a low-sodium diet can seem daunting, but it is a manageable and highly beneficial change for your health. By focusing on whole foods like fresh produce, lean proteins, and whole grains, you build a solid foundation for your meals. Experimenting with a wide array of herbs, spices, and acids allows you to create vibrant flavors without relying on salt. Making simple, strategic swaps and diligently reading food labels will empower you to control your sodium intake. With patience and creativity, you can enjoy a delicious and satisfying diet that supports your long-term heart health and overall well-being. For more in-depth nutritional guidance, consider visiting the official website of the World Health Organization.

This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making significant dietary changes.

Frequently Asked Questions

The American Heart Association recommends no more than 2,300 mg of sodium per day, with an ideal limit of no more than 1,500 mg daily for most adults, especially those with high blood pressure.

For a low-sodium diet, use a wide variety of salt-free seasonings such as garlic powder, onion powder, paprika, black pepper, cumin, ginger, turmeric, and fresh or dried herbs like basil, oregano, and rosemary.

Yes, but you must be strategic. Request that dishes be prepared without salt, opt for grilled or steamed dishes, and ask for sauces and dressings on the side.

Not necessarily. While many canned foods contain high levels of sodium, you can find 'low-sodium' or 'no-salt-added' versions. Always check the label and, if possible, rinse canned vegetables and beans before use.

No. Despite common misconceptions, sea salt and Himalayan pink salt have virtually the same sodium content as table salt. Your total sodium intake is what matters, not the type of salt.

The best way to flavor low-sodium meals is by using herbs, spices, and acids like lemon juice, lime juice, and vinegar. Cooking with aromatic vegetables like garlic and onion also adds a savory base.

Yes, whole eggs and egg whites are naturally low in sodium and can be a great protein source on a low-sodium diet.