![what can you eat on a low-sodium diet](https://images.medicinenet.com/images/article/main_image/adult-diet-plan-nutrition-healthy-eating-fruits-vegetables-salad.jpg?output-quality=75)
Sodium is an important mineral that plays a role in regulating fluids, electrolytes, and blood pressure. However, many people eat too much sodium, whether it’s in table salt or processed and canned foods.
One way to decrease dietary sodium intake is to consume plenty of fresh fruits and vegetables and stick to homemade meals. Studies show that eating the following foods can help keep your sodium intake low:
- Fresh vegetables and fruits, such as greens, broccoli, cauliflower and peppers
- Fresh, frozen, or dried fruits, such as berries, apples, bananas and pears
- Canned vegetables or beans that mention they are low in sodium (you can also rinse canned vegetables before use to eliminate excess sodium)
- Low sodium salad dressings and fixings
- Bread and grains that are low in sodium
- Grains and beans, such as dried beans, brown rice, farro, quinoa, and whole wheat pasta
- Starchy vegetables, such as potatoes, sweet potatoes, butternut squash, and parsnips
- Frozen vegetables without added sauce
- Fresh or frozen meat and poultry, such as chicken, turkey, beef, and pork
- Fresh or frozen fish, such as cod, sea bass, and tuna
- Whole eggs and egg whites
- Healthy fats, such as olive oil, avocado, and avocado oil
- Low-sodium soups, such as low-sodium canned or homemade soups
- Dairy products, such as low-fat milk or yogurt, unsalted butter, and low-sodium cheese
What not to eat on a low-sodium diet
Examples of food that should be avoided on a low-sodium diet include:
- Fast food: Burgers, fries, chicken strips, pizza, etc.
- Salty snacks: Salted pretzels, salted nuts, salted chips, etc.
- Frozen meals: Frozen meat dishes, frozen pizza, etc.
- Processed meat: Bacon, hotdog, lunch meats and franks.
- Salted, canned items: Vegetables, pasta, meats, fish, etc.
- Salted soups: Canned soups, etc.
- Cheese and dairy: Cheese, cheddar spreads, curds, buttermilk, salted margarine, etc.
- High-sodium baked goods: Salted rolls and bagels, bread garnishes, etc.
- Baking blends: High-sodium waffle, pancake, or cake blends
- Boxed dinners: Macaroni and cheese, pastas, rice dinners, etc.
- High-sodium side dishes: Stuffing, boxed potatoes, rice pilaf, etc.
- Sauces and toppings: Gravy, soy sauce, canned tomatoes, salsa, salad dressings, etc.
- Salted vegetables: Pickles, olives, sauerkraut, etc.
- Some beverages: Vegetable juice, juice mixes, strong cocktails, etc.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowWhat are the benefits of a low-sodium diet?
Sodium is fundamental for keeping up with the body's fluid balance, and it plays a significant part in nerve and muscle functions. However, a lot of dietary sodium can cause serious health problems. So although you should not totally cut out sodium from the diet, it is important to keep the salt consumption below 1500 mg per day.
Following a low-sodium diet can help you reduce the risk or manage medical conditions such as high blood pressure and kidney or liver diseases.
Tips for eating less salt at home
Salt is used in almost every dish to add flavor, but there are ways you can reduce the amount or cut it out entirely when cooking. Replace salt with one of the following alternatives:
- Salt-free flavoring mixes
- Spices and herbs
- Chopped onion, garlic, or peppers
- Ginger
- Lime or lemon juice
Having home-cooked meals is a great way to keep an eye on your sodium intake.
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
Health Solutions From Our Sponsors
UCSF Health. Guidelines for a Low Sodium Diet. https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
Medline Plus. Low-salt diet. https://medlineplus.gov/ency/patientinstructions/000109.htm
Top What Can You Eat on a Low-Sodium Diet Related Articles
Food Cravings Slides
Learn which food cravings can wreck your diet. Whether your craving something creamy or crunchy, sweet or salty, food cravings are a risk to your waistline. Learn to make better food choices for your health.Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.High Blood Pressure (Hypertension)
High blood pressure (hypertension) is a disease in which pressure within the arteries of the body is elevated. About 75 million people in the US have hypertension (1 in 3 adults), and only half of them are able to manage it. Many people do not know that they have high blood pressure because it often has no has no warning signs or symptoms.
Systolic and diastolic are the two readings in which blood pressure is measured. The American College of Cardiology released new guidelines for high blood pressure in 2017. The guidelines now state that blood normal blood pressure is 120/80 mmHg. If either one of those numbers is higher, you have high blood pressure.
The American Academy of Cardiology defines high blood pressure slightly differently. The AAC considers 130/80 mm Hg. or greater (either number) stage 1 hypertension. Stage 2 hypertension is considered 140/90 mm Hg. or greater.
If you have high blood pressure you are at risk of developing life threatening diseases like stroke and heart attack.
REFERENCE: CDC. High Blood Pressure. Updated: Nov 13, 2017.
High Blood Pressure & Body
High blood pressure puts you at risk for a number of other conditions. Here's what to look out for.What Is High Blood Pressure (Hypertension)? Symptoms, Treatments
What causes high blood pressure (hypertension)? What is normal blood pressure? Know the warning signs and symptoms of high blood pressure. Read about high blood pressure medications, diet, and long-term treatments.HBP Quiz
Take this quiz and test your IQ of high blood pressure (hypertension), the cardiovascular disease that causes most strokes and heart attacks. How are dizziness, snoring, and gout related to HBP? Find the answer and learn how medical treatments and lifestyle adjustments fight this common problem.Salt & Low Sodium Diet Quiz
Do you love salt? Take the online Salt Quiz to get the facts about dietary salts and sodium in fruits, vegetables, processed foods, snacks and soups!Salt Shockers Slideshow
Salty Foods can be everywhere. So how can you maintain a low-sodium diet and beware of the risks of high blood pressure which can lead to heart attack and stroke? Discover where high-sodium foods hide on supermarket shelves and restaurant menus. Learn to replace high-salt foods with better choices.What Foods Can I Eat for a Low Sodium Diet?
Sodium, or salt, is an electrolyte your body needs to function properly. Foods you can eat on a low-sodium diet include fruits, vegetables, grains, meat, low-sodium dairy, and low-salt seasonings and sauces.