Heart Healthy Shopping: How to Find Low-Sodium Foods at the Grocery Stores
Americans consume far too much sodium; on an average, over
3,300 milligrams daily. The American Heart Association recommends no more than
2,300 mg a day and the recent guidelines says optimal goal of no more than
1,500 mg a day for most adults.
For most people, cutting back by 1,000 mg a day can improve blood pressure and heart health. Read this post for more information on sodium.
But the trouble is that more than 70% of the sodium
Americans eat comes from packaged, canned, pre-prepared and restaurant foods, not
the saltshaker.
Most of us probably underestimate how much sodium we eat.
Limiting sodium in our diet is part of an overall
healthy eating.
If you’ve ever tried to cut back on salt, you know it’s not
always easy. Sodium hides in everyday food. Even in items that don’t taste
“salty.” From canned goods to bread, frozen meals, and even sauces, it can add
up quickly. The good news is that with a little planning and a smart shopping
strategy, you can successfully reduce sodium without sacrificing flavor. Here’s
a guide to help you navigate the grocery store and stock your cart with
healthier, low-sodium options.
1. Start with the Nutrition Label
The first step in choosing low-sodium foods is reading the Nutrition
Facts panel. Here’s what to look for:
- Sodium
per serving: A food is considered low-sodium if it contains 140
mg or less per serving.
- %
Daily Value (DV): Aim for foods with 5% DV or less per serving.
Items with 20% DV or more are high in sodium.
- Serving
size awareness: Many packages list smaller serving sizes than what we
actually eat. If you double the portion, you also double the sodium.
2. Decode the Packaging Claims
Marketing labels can be tricky. Here’s how to understand the common sodium-related terms as defined by FDA (Federal Food and Drug Administration).
Always go beyond the front-of-package claims and
check the actual Nutrition Facts in the back for accuracy. I have added some examples below.
3. Shop the Perimeter First
Fresh foods are naturally lower in sodium than packaged
ones. Try to build your cart around fresh and frozen. Most of the time frozen fruits
and vegetables have no added sodium and stays good for longer period of time in
the freezer, so there is less spoilage and food waste.
- Fruits
and vegetables: Fresh or frozen without added sauces or seasonings. Here frozen mixed vegetables has 25mg of sodium vs. canned mixed vegetable of 300mg of sodium.
- Lean
proteins: Fresh chicken, fish, turkey, or beef (avoid pre-marinated or
brined options).
- Dairy:
Choose low fat milk, plain yogurt, and low-sodium cheeses when available.
4. Be Smart in the Aisles
When you head to the aisles where foods are
stocked, keep these swaps in mind:
- Canned goods: Look for “no salt added” or “low sodium” versions of beans, tomatoes, and vegetables. If those aren’t available, rinse canned foods before cooking, this can reduce sodium by up to 40%. Here are some examples of significantly higher sodium content in a regular canned vs. "No Salt Added" version of the same item that you can find in regular grocery store close to each other.
For canned tomatoes the sodium is 180mg vs. 15mg
- Soups
and broths: Go for “low-sodium” or “unsalted” varieties. You can
always season with herbs later.
- Breads
and tortillas: Compare brands; some have nearly twice the sodium of
others. Whole-grain varieties often provide better nutrition.
- Snacks:
Choose unsalted nuts, air-popped popcorn, or low-sodium whole-grain
crackers.
- Condiments
and sauces: Soy sauce, ketchup, barbecue sauce, and salad dressings
are sodium hotspots. Look for reduced sodium versions or try vinegar,
olive oil, and fresh herbs for flavor. Check out the Lo Mein recipe with vinegar,
low sodium soy sauce and Siracha sauce.
5. Use Fresh Flavor Boosters
A common concern about low-sodium foods is that they’ll
taste bland. The key is to replace salt with other seasonings:
- Herbs
like basil, oregano, parsley, or thyme
- Spices
such as cumin, paprika, or turmeric
- Citrus
juices and zest for brightness
- Garlic,
onion, and ginger for depth
- Vinegars
for tang
With the right combinations, you won’t miss the salt shaker
at all.
6. Plan Ahead for Success
- Make
a shopping list before you go, focusing on naturally low-sodium items.
- Cook
more at home—this gives you total control over how much salt goes into
your meals.
- Experiment
with new recipes that highlight fresh, flavorful ingredients.
Final Thoughts
Remember "heart disease" kills over 900K people each year in the U.S and over 20 million globally. Shopping for low-sodium items doesn’t mean giving up taste or variety. With careful label reading, smart swaps, and creative seasoning, you can enjoy flavorful meals while protecting your heart and overall health. Over time, your taste buds will adjust, and foods with too much salt will start to taste overpowering. By making small changes each time you shop, you’ll build habits that support a better heart health.
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