Introduction: Low Sodium Foods Shopping list
Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:
Choose fresh instead of processed foods when you can.
Use the Nutrition Facts label to check the amount of sodium. Compare labels to find products with less sodium.
Look for foods labeled “low sodium” or “no salt added.” |
Take the list below with you the next time you go food shopping.
Vegetables and Fruits
Buy plenty of vegetables and fruits.
Any fresh fruits, like apples, oranges, or bananas
Any fresh vegetables, like spinach, carrots, or broccoli
Frozen vegetables without added butter or sauce
Canned vegetables that are low in sodium or have no salt added (rinse canned vegetables to remove some of the sodium)
Low sodium vegetable juice
Frozen, canned, or dried fruit with no added sugars |
Breads, Cereals, and Other Grains
Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high. When you cook grains, don’t add salt.
Whole grains such as brown or wild rice, quinoa, or barley
Whole-wheat or whole-grain pasta and couscous
Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat
Unsalted popcorn or low-sodium chips and pretzels
Whole-grain bread, bagels, English muffins, tortillas, and crackers – many types are high sodium, so be sure to check the label |
Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.
Dairy
Be sure to check the label on cheese, which can be high in sodium. Choose fat-free or low-fat dairy products.
Fat-free or low-fat (1%) milk
Fat-free or low-fat plain yogurt
Low-sodium or reduced-sodium cheese (like natural Swiss cheese)
Soymilk with added calcium, vitamin A, and vitamin D |
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Protein Foods
Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.
Fresh or frozen fish or shellfish
Chicken or turkey breast without skin or marinade
Lean cuts of beef or pork
Unsalted nuts and seeds
Beans and peas like kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils
Canned beans labeled “no salt added” or “low sodium” (rinse canned beans to remove some of the sodium)
Eggs |
Dressings, Oils, and Condiments
When you cook, use ingredients that are low in sodium or have no sodium at all.
Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats and less saturated fats
Vegetable oils (canola, corn, olive, peanut, safflower, soybean, or sunflower)
Low-sodium salad dressing – or oil and vinegar
Low-sodium or "no salt added" ketchup
Low-sodium salsa or picante sauce |
Seasonings
Try these seasonings instead of salt to flavor your food.
Herbs, spices, or salt-free seasoning blends
Chopped vegetables, like garlic, onions, and peppers
Lemon and lime juice
Ginger |
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