Shopping for Low-Sodium Foods
About 1 in 3 adults have high blood pressure. A good step to take for improving or preventing high blood pressure is to cut back on eating salt — especially from the biggest culprit: processed foods. These days many food manufacturer’s offer “low sodium” or “no salt added” options, but labels can be confusing. Here are some tips to keep in mind.
The Recommendations
There are some foods that are just high in sodium, period. Bacon, bouillon cubes, mustard, olives, pickles, sausages and smoked fish are just a few of the more popular ones. Salt is used as a flavor enhancer and as a preservative to lengthen the food’s shelf life and decrease bacterial growth. According to the Dietary Guidelines for Americans, we should only get 2,300 milligrams of sodium a day maximum — that’s about as much as 1 teaspoon of table salt. For folks diagnosed with high blood pressure, the daily sodium limit goes down 1,500 milligrams (around two-thirds of a teaspoon of salt). That’s not a lot!
Reading the Nutrition Facts
Reading the label can get tricky. Don’t fall for the oldest trick in the book (or on the package in this case). If an item says “reduced sodium” (a.k.a. “lower sodium”), it means that the item contains at least 25% less sodium than a “regular” version, but it could still have some heavy doses of salt in it. It’s best to read the Nutrition Facts panel and look at the total milligrams. A food or drink typically is “low sodium” if it contains 140 milligrams of sodium or less per serving — that’s what you should be looking for.
Breads, Crackers, Hot and Cold Cereals
Check the labels on these types of products to make sure they meet the “low sodium” criteria (remember: 140 milligrams or less). Here are a few brand names that make the cut, although there are many more out there:
- Pepperidge Farm Stoneground 100% Whole Wheat Bread
- Vermont Bread Company Organic Multigrain Bread
- Kashi’s TLC Stoneground 7 Grain Crackers
- Ryvita Crispbreads
- Old Fashioned Quaker Oats
- Fiber One cereal
- Post Shredded Wheat
- Kashi Go Lean cereal
Fruits and Veggies
When it comes to produce, it’s the canned veggies that top the high-sodium hit list. Fresh fruits and veggies are always your safest bet, but we know canned is convenient. If you turn to pre-packaged, here are some ones we like:
- Del Monte’s “No Salt Added” veggies
- Many Trader Joe’s brand veggies, including organic green beans and organic peas
Dairy, Especially Cheese
You may be more worried about the high fat content, but sodium is another biggie in cheese. Here are a few companies that sell low-sodium versions:
- Some Organic Valley cheese varieties such as Mild Cheddar
- Some Horizon cheese varieties including Organic American Singles
Canned Legumes and Fish
Again, with canned foods, you need to be on the lookout for high sodium contents. Salt is key to preserving canned foods like beans and tuna. Lower sodium choices might be:
- Starkist Low-Sodium Tuna
- Eden Organic — all varieties of beans
- Westbrae Natural Organic — all bean varieties
Snacks
They don’t call them “salty snacks” for nothing. Check out your favorite packaged, crunchy snacks — pretzels, baked chips, nuts. whatever. Their sodium content might shock you. And the more you munch, the more salt you get. Here are some better choices (notice that they’re all “unsalted”):
Just Ask!
Some stores such as Trader Joe’s and Whole Foods have created a low-sodium list of all their foods to make your life easier. Trader Joe’s offers their online here, whereas your local Whole Foods has their list in store. Your local grocer may have their own similar list, and if not, suggest that they do it!
So funny that you wrote about these – I bought black soy beans by mistake (instead of black beans) and wondered what the difference was. Good to know I made a mistake that will turn out better for me!
Everyone please be aware that if it is "LOW SODIUM" the manufacturer replaces the salt with a salt substitue which is high in potassium and will increase your blood potassium. Some people on certain medications already have there potassium increased as a side effect of the drug. Too much potassium in the blood is dangerous. If the label does not say the amount of potassium in it, call the manufacturer and ask them how much potassium it contains per serving.
Hi Louise,
Potassium is actually a requirement on food labels–so you should be able to find the amount no problem. Typically those with kidney disease need to be careful with potassium. If you are on a certain medication, consult your physician or registered dietitian about any interactions (some medications actually leach out potassium). For a overall healthy individual not on any medications, there is no need to worry.
I always rinse all of my canned veggies. I am finding some of my local chain grocery stores in my area have quit carring them. I talk to the the manage but it does seem to help. Basically they are saying they don't sell as well and they just don't have the space for them.
finally – a good article about low and no salt foods. Rinsing canned veggies helps a lot to remove salt, although fresh or even frozen are even better. Keep up the good work. Also, thanks for Trader Joe's list of low and salt-free foods.
You failed, under the tuna, canned, area to mention that Trader Joe's has Tongol chunk light (the healthiest, not white with more mercury) with just 50 mg. sodium in a serving and it is wild caught and Whole Foods also has a brand with 0 salt added as this. Tongol's sodium is from the tuna, itself and not added salt per the ingredient list..