Low sodium foods are abundant and many are natural, organic, and can be easily found. They can be found in every food group and there are many different possibilities for a low sodium meal.
BREADS, CEREALS, RICE AND PASTA
Most rice and pastas are very low in sodium. Compare labels to find products with less salt and don’t add salt when cooking. The following are also all viable low-sodium food items:
• Whole grain bread
• Puffed rice
• Rolled oats
• Shredded wheats
• Unsalted popcorn
• Bread, bagels, English muffins, crackers, or bread sticks without salted tops.
Any kind of fruit or fruit juice (fresh, frozen, or canned) is low in sodium if it does not contain sauces. Fruits particularly low in sodium include:
As with fruits, all fresh vegetables are low in sodium. Vegetables may also be frozen of canned if, like fruits, they do not contain sauces.
• Green peppers
• Lima beans
• Sweet potatoes
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
• 6 ounces daily of any fresh or frozen beef, veal, lamb, pork, poultry, and fish without salt or sodium in the preparation and without skin.
• Low sodium, water packed tuna or salmon
• Eggs and egg substitutes
• Unsalted nuts and seeds
• Low sodium nut butter
• Olive oil and other cooking oils
• Low sodium mayonnaise
• Unsalted butter or margarine
• Low sodium salad dressings
Milk is a healthy dairy product that contains virtually no sodium. Choose fat free or low-fat milk and yogurt more often than cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.
• Low sodium cottage cheese
• Fat free or low fat yogurt
• Skim or 1% milk
• Soy-based drinks with added calcium
• Non-dairy creamers
• Sour cream
• Ice cream
CONDIMENTS AND EXTRAS
Choose condiments that are low in sodium or have no sodium at all, and try seasonings instead of salt to flavor food.
• Spices and herbs without sodium or salt
• Fresh horseradish or prepared without salt
• Baking soda and powder
• Cream of tartar