Vegetables and Fruits
Choose fresh or frozen fruits and vegetables when possible.
- Any fresh fruits like apples, oranges, or bananas
- Any fresh vegetables like spinach, carrots, or broccoli
- Frozen vegetables without added sauce
- Canned vegetables that are low in sodium or have no salt added
- Low sodium vegetable juice
- Frozen or dried fruit (unsweetened)
- Canned fruit (packed in water or 100% juice)
Breads, Cereals, and Grains
Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.
- Plain rice or pasta (Tip: If you buy a package with a seasoning packet, use only part of the packet to reduce the sodium content.)
- Unsweetened shredded wheat
- Unsalted popcorn
Meats, Nuts, and Beans
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.
- Fish or shellfish
- Chicken or turkey breast without skin
- Lean cuts of beef or pork
- Unsalted nuts and seeds
- Peas and beans
- Canned beans labeled “no salt added” or “low sodium”
- Eggs
Milk and Milk Products
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.
- Fat-free or low-fat (1%) milk
- Fat-free or low-fat yogurt
- Low sodium or reduced sodium cheese (like Natural Swiss Cheese)
- Soy-based drinks with added calcium (soymilk)
Dressings, Oils, and Condiments
Choose condiments that are low in sodium or have no sodium at all.
- Unsalted butter or margarine
- Vegetable oils (canola, olive, peanut, sesame oil)
- Sodium-free salad dressing and mayonnaise
- Vinegar
Seasonings
Try these seasonings instead of salt to flavor food.
- Herbs, spices, or salt-free seasoning blends
- Chopped vegetables, such as garlic, onion, and peppers
- Lemons and limes
- Ginger
Shopping Lists