Low Sodium Diet Shopping List

Most people in the US consume more sodium than they should, which can sometimes lead to health problems such as type 2 diabetes and high blood pressure

Whether your doctor has instructed you to follow a low sodium diet or you’re looking to cut back as a preventative health measure, here’s a list of low sodium foods to reference the next time you visit the grocery store.

 

Produce

Virtually all fruits and vegetables are naturally low in sodium. 

  • Fresh fruit
  • Fresh vegetables
  • Frozen fruit
  • Frozen vegetable (without sauce added)
  • Dried fruit (without added sugar)

 

Meat, Seafood, & Poultry

Avoid processed proteins like deli meat that have lots of added sodium, and opt for fresh or frozen instead. 

  • Non-marinated fresh or frozen seafood
  • Non-marinated poultry without solution added (many frozen chicken breasts have a saltwater solution added for flavor)
  • Non-marinated, lean cuts of beef or pork

 

Dairy

You’ll want to check the label on cheeses, some of which can be very high in sodium. 

  • Milk
  • Plain yogurt
  • Low-sodium cheese
  • Non-dairy milks (cashew, almond, soy)
  • Unsalted butter

 

Grains & Nuts

Look for grains and nuts with less than 5% Daily Value of sodium per serving.

  • Whole grains like brown rice, quinoa, wild rice, and barley
  • Whole wheat pasta
  • Old-fashioned oatmeal
  • Unsalted popcorn
  • Unsalted nuts

 

Flavor Boosters

This is where the sodium can really add up: with various dressings, condiments, and other seasonings.  Carefully checking the labels is always a good idea!

  • Salt-free seasoning blends (McCormick offers a variety)
  • Dried or fresh herbs
  • Wine
  • Citrus juices
  • Ginger
  • “No salt added” ketchup
  • Low sodium broth/stock
  • Low sodium salad dressing – or just use oil and balsamic vinegar
  • Low sodium salsa