Excess sodium can quietly harm your health, often without obvious symptoms. Too much salt in your diet raises blood pressure, a major risk factor for heart disease and stroke—the leading causes of death in the U.S., according to the CDC. Nearly half of Americans have high blood pressure, and the risk grows with age.
While factors like genetics and medical conditions play a role, lifestyle choices can make a big difference. Reducing sodium is one of the most effective steps you can take. The American Heart Association advises limiting intake to 2,300 mg daily—about a teaspoon of salt. Discover six low-sodium foods that support heart health and help keep blood pressure in check.
Read More: Faster Heart Aging Tied to Unhealthy Lifestyles — How to Protect Your Heart
Veggies: A Heart-Healthy, Low-Sodium Choice
Fresh or frozen vegetables without added sauces or seasonings are naturally low in sodium—often under 50 mg per serving—making them a smart choice for heart health, says dietitian Lise Gloede. Watch out for canned vegetables and high-salt salad dressings, which can quickly increase your sodium intake. Instead, add flavor with balsamic vinegar and nutrient-packed edamame, a low-sodium soybean that’s easy to toss into salads.
Recipe Tip: Explore new vegetable-based recipes to keep meals exciting. If using canned veggies, opt for clearly labeled low-sodium versions to protect your heart and manage blood pressure.
Potatoes: Low-Sodium and Potassium-Rich
Baked potatoes and sweet potatoes are naturally low in sodium and loaded with potassium, which helps flush excess sodium from the body and may support healthy blood pressure, says dietitian Lise Gloede.
Flavor Boost: Top a baked potato with low-sodium salsa for a zesty twist, or sprinkle cinnamon on a sweet potato for natural sweetness.
Recipe Tip: Try Sweet Potato Avocado “Toast” for a heart-healthy, potassium-rich snack or light lunch that’s both filling and flavorful.
Nuts: A Satisfying, Low-Sodium Snack
Unsalted nuts in the shell are completely sodium-free and packed with heart-healthy unsaturated fats and fiber. Plus, cracking them slows you down, helping prevent overeating, says dietitian Lise Gloede.
Popcorn Bonus: Unsalted popcorn is another tasty, low-sodium option. Use an air popper or stove-top method with a touch of olive oil for a wholesome, crunchy snack.
Sodium-Smart Tips: Look for labels that say “reduced sodium” or “no salt added,” and choose foods with less than 5% of the daily sodium allowance per serving.
Fruit: Naturally Sweet and Low in Sodium
Fruits, like vegetables, are naturally low in sodium and rich in nutrients. Apples, apricots, papayas, and pears are excellent choices, while bananas offer an added boost of heart-healthy potassium.
Smart Swap: Replace sugary snacks with fruit—enjoy an apple instead of cookies or apricots instead of salty chips.
Recipe Tip: For a wholesome dessert, try a warm fruit salad topped with almonds and a touch of dark chocolate for natural sweetness without the sodium.
Yogurt: Low-Sodium and Heart-Healthy
Plain yogurt is naturally low in sodium and packed with calcium and potassium—two nutrients that support healthy blood pressure and heart function. Skip flavored varieties, which often contain added sugar, and stick with plain for maximum benefits.
Flavor Boost: Top with fresh fruit and a sprinkle of nuts for a satisfying, nutrient-rich snack.
Recipe Tip: Create a low-sodium, heart-healthy parfait by layering plain yogurt with berries and unsalted nuts for a balanced treat.
Beans and Whole Grains: Low-Sodium, High-Nutrition
Beans, lentils, and whole grains like oats are naturally low in sodium and rich in nutrients. Oats can also help lower bad cholesterol and reduce the risk of type 2 diabetes. Choose dried beans or canned varieties labeled “low sodium” or “no salt added” to keep sodium intake in check.
Meal Ideas: Start your morning with oatmeal topped with fruit, berries, nuts, and cinnamon. For lunch or dinner, pair rice with beans for a filling, heart-healthy combo.
Flavor Without Salt: Brighten dishes with pepper, onions, lemon or lime juice, or heat from jalapeño and cayenne. Herbs like turmeric, thyme, rosemary, and paprika add depth without sodium.
High-Sodium Foods to Limit
To cut sodium, reduce your intake of canned soups, instant noodles, frozen dinners, packaged snacks, and fast food all common sources of excess salt. Canned sauces and instant soups often pack more sodium than you realize.
Even baked goods can be high in sodium due to baking soda, added salt, and preservatives used to extend shelf life. Choosing fresh, minimally processed foods is one of the most effective ways to lower sodium and protect heart health.
Small Sodium Cuts, Big Heart Benefits
Genetics and aging can increase the risk of high blood pressure, but too much dietary sodium can make it worse especially for those with heart disease or a history of heart attack. The good news: with a little creativity, reducing salt is easier than it seems.
Focus on fresh, whole foods, season with herbs and spices, and explore flavorful low-sodium recipes. Always consult your doctor or a registered dietitian for personalized strategies to cut back on salt and protect your heart health.
Frequently Asked Questions
How much sodium should I eat per day?
The American Heart Association recommends no more than 2,300 mg of sodium daily—about one teaspoon of salt. For optimal heart health, aim for 1,500 mg or less.
What are some easy swaps to lower sodium?
Choose fresh or frozen vegetables over canned, opt for “no salt added” packaged foods, and season meals with herbs, spices, citrus, or vinegar instead of salt.
Can low-sodium diets help lower blood pressure?
Yes. Reducing sodium helps many people lower blood pressure and decreases the risk of heart disease and stroke.
Are all salts the same?
Sea salt, Himalayan salt, and table salt all contain similar amounts of sodium per gram—switching types won’t significantly lower your intake.
Is it possible to cut too much sodium?
While rare, extremely low sodium intake may cause issues. Work with your healthcare provider to find a healthy balance for your needs.
Conclusion
Lowering sodium isn’t about giving up flavor—it’s about making smarter, heart-healthy choices. By focusing on naturally low-sodium foods like vegetables, fruits, beans, grains, yogurt, nuts, and potatoes, you can support healthy blood pressure and reduce your risk of heart disease and stroke. Pair these choices with fresh herbs, spices, and creative recipes to keep meals exciting without the excess salt. With consistent habits and guidance from your healthcare provider, small daily changes can lead to big benefits for your heart health.
