Why Sodium Matters

Sodium, often consumed as table salt, is essential for:

• Fluid balance

• Nerve function

• Muscle contractions

While our bodies need some sodium, too much can be harmful, leading to high blood pressure, cardiovascular problems, and kidney issues. A low-sodium diet offers many health benefits, including:

• Healthy blood pressure

• Reduced risk of heart disease and stroke

• Improved brain health

• Better kidney function

Even in the short term, you may feel less bloated and thirsty after lowering sodium intake, according to a 2020 study published in Hypertension.

Top Low-Sodium Food Choices

Fruits & Vegetables

• Fresh, frozen, or freeze-dried produce is naturally low in sodium.

• Best picks: Apples, Grapes, Strawberries, Potatoes, Asparagus, Mushrooms, Mangoes, Watermelon, Oranges, Spinach.

• Tip: Choose canned vegetables labeled “no added salt.”

Grains
Most whole grains are naturally low in sodium unless cooked with salty ingredients.
Options to try:

• Quinoa

• Brown rice

• Whole-grain pasta

• Oats

• Sorghum

Proteins
Avoid smoked, cured, or processed meats. Fresh proteins are your best bet.
Great choices:

• Fresh cuts of chicken, beef, pork, and fish

• Eggs

• Dried beans

• Unsalted nuts and peanuts

• Hummus
  
  

Dairy
Many dairy products support healthy blood pressure, but some cheeses are very high in sodium.
Lower-sodium options:

• Milk

• Yogurt

• Swiss cheese

• Kefir

• Unsalted butter

• Unflavored half-and-half
  
  

Healthy Fats
Essential for overall wellness and packed with vitamins and antioxidants.
Include these in your diet:

• Olive oil & avocado oil

• Avocados

• Oily fish (salmon, tuna, sardines)

• Chia, flax, and hemp seeds

• Unsalted nuts and nut butters

High-Sodium Foods to Limit
To keep sodium levels in check, enjoy these foods only occasionally:

• Hot dogs

• Ham

• Canned pasta

• Salted nuts

• Pickles

• Pretzels

• Soy sauce & teriyaki sauce

• Frozen garlic bread

• Cheddar cheese

• Jarred pasta sauces

• Vegetable juice

• Pro Tip: Cooking at home with fresh ingredients is one of the best ways to control sodium levels.