Cut the salt, not the flavor: Top low-sodium foods to add to your meals

Sodium is an essential part of your diet. It maintains fluid balance, nerve function, acid-base balance, and other body processes. But consuming too much of it can lead to cardiovascular health issues. These include high blood pressure, atherosclerosis, stroke, and heart disease.

As a nutritionist, I recommend paying special attention to sodium intake to all my clients, and you should consider doing this, too. The Dietary Guidelines for Americans recommends 2,300 milligrams of sodium for adults daily. Meanwhile, the World Health Organization suggests 2,000 milligrams.

If you follow the typical American diet, you may exceed this value. To avoid that, we curated a list of the best foods low in sodium to help you manage your cardiovascular health!

9 foods low in sodium to add to your grocery list

1. Grains and beans: Grains such as quinoa, brown rice, and farro have low sodium content. For example, 100 grams of brown rice contains 5 milligrams of sodium.
2. Eggs: One hundred grams of whole boiled eggs contain 124 milligrams of sodium. Consuming the egg white increases the sodium content. Meanwhile, 100 grams of boiled egg white contains 166 milligrams of sodium. The yolk contributes more of the fat and calories, so the sodium is reduced when you eat the eggs whole.
3. Healthy fats: Avocado oil, olive oil, and avocado fruit are healthy fats you can add to your low-sodium diet. One hundred grams of avocado contains 7 milligrams of sodium, while the oil contains none. Also, 100 grams of olive oil has just 2 milligrams of sodium.
4. Fresh or frozen fish: This includes tuna, cod, and sea bass. They are low in sodium if you do not cook them with salt. Meanwhile, 100 grams of tuna has 47 milligrams of sodium.
5. Fresh or frozen meat: Chicken, beef, pork, and turkey are low in sodium. For example, 100 grams of chicken contains 82 milligrams of sodium, and 100 grams of beef has 72 milligrams.
6. Starchy vegetables: These include potatoes, parsnips, and butternut squash. One hundred grams of boiled sweet potatoes have 27 milligrams of sodium if cooked without salt.
7. Fruits: Fruits such as apples, bananas, berries, and pears have low sodium content. For example, 100 grams of apple contains a mere 1 milligram of sodium.
8. Dairy products: Dairy products like milk, yogurt, low-sodium cheese, and unsalted butter are all low in sodium. For example, 100 grams of milk contains 44 milligrams of sodium.
9. Condiments and seasonings: These include vinegar, low-sodium salad dressing, herbs, and garlic powder. For example, 100 grams of vinegar has only 2 milligrams of sodium.

How do you know if a food is low in sodium?

When food contains 140 milligrams of sodium or less per serving, it is considered low in sodium. To determine this, check the nutrition label on any packaged food. For raw or unpackaged food, a quick Google search can shed some light. Whether you are consuming raw or packaged foods, always be sure to pay attention to your serving size to keep the sodium content under control.

What are the benefits of low-sodium foods?

Reduces the risk of cardiovascular issues

Researchers conducted a study with 213 middle-aged and elderly people. They followed a regular high-sodium diet and then a low-sodium diet. From the conclusion, “Dietary sodium reduction significantly lowered BP in the majority of middle-aged to elderly adults.” 

A low-sodium diet can reduce the risk of and treat heart disease, stroke, and atherosclerosis in many individuals.

Improves overall eating habits 

Most foods with high sodium content are processed, and these foods are bad for your health, regardless of the diet you are on. So, eating a low-sodium diet will improve your diet quality and, in turn, your well-being.

Reduces the risk of cancer 

Foods high in sodium have been linked to certain cancers, especially stomach cancer. Excess salt damages the stomach mucosal lining and stimulates H. pylori bacteria. It also increases inflammation. While following a low-sodium diet certainly won’t cure stomach cancer, it can help prevent your chances of getting it in the first place.

What happens if you eat too much sodium for years?

If you consume a high-sodium diet for years, it may lead to high blood pressure, stroke, or heart disease. High sodium levels also stimulate calcium loss, which would primarily come from your bones. This leads to diminished bone density and risk of fractures.

What diets include low-sodium foods for improved health?

Based on research, some of them are:

• The Mediterranean diet: This diet supports whole foods, vegetables, spices, and herbs. It is generally low in sodium and promotes heart health.
• The DASH diet: As a low-sodium diet for blood pressure, it emphasizes fruits and veggies, low-fat dairy, whole grains, and lean proteins. It allows up to 2,300 milligrams of sodium per day. For better results, the diet recommends 1,500 milligrams. 
• The low-sodium therapeutic diet: This diet restricts sodium to 1,500 to 2,000 milligrams daily. It may be a good option for people with heart failure or liver and kidney issues.
• The whole-food, plant-based diet: The diet allows fruits, vegetables, nuts, seeds, whole grains, and legumes. It is low in sodium if you do not add salt when cooking.

Frequently asked questions

What foods help flush out sodium?

Bananas, avocados, cucumbers, grapefruit, sweet potatoes, oranges, watermelon, spinach, and quinoa can help. They have high water and potassium content. So, they support fluid balance, hydration, and kidney function. This helps to regulate sodium levels.

How can I lower my sodium levels quickly?

Drinking plenty of water helps. It flushes out excess sodium through your urine. You can also eat potassium-rich foods. They support fluid balance by reversing the effects of sodium in the body.

Can I eat eggs on a low-sodium diet?

Eggs have very low sodium content. One large boiled egg contains about 124 milligrams of sodium. So yes, you can eat eggs on a low-sodium diet.