Tuesday, February 24, 2026

Heart Healthy Marinara Sauce with Low-Sodium Sausage (Easy Homemade Recipe)

Low-Sodium Sausage Marinara: A Heart Smart Pasta Sauce Recipe

We love Italian food. My husband's Italian aunt makes this amazing Italian sausage with marinara sauce every year during our family's get together. After eating that I started making it at home with lower sodium sausage and added some extra vegetables. This is now one of our family's favorite dish. 

If you love pasta but want to protect your heart, this heart healthy marinara sauce with low sodium sausage and vegetables is exactly what you need. It delivers bold Italian flavor while keeping saturated fat and sodium in check, two key factors in cardiovascular health. Instead of relying on heavy meats and salt-loaded jarred sauces, this homemade marinara uses lean, low-sodium sausage, fiber-rich vegetables, and no-added-salt canned tomatoes for a healthy, delicious meal.

This sauce is perfect for busy weeknights, meal prep, or a cozy weekend dinner. It tastes indulgent, but it’s built with heart-smart ingredients that support healthy cholesterol levels and blood pressure.

Why This Marinara Is Heart Healthy

Traditional pasta sauces often contain high-sodium processed meats and added sugars. This version flips the script.

Here’s what makes it better for your heart:

  • Low-sodium sausage: Reduces overall sodium intake while still providing protein and rich flavor.

  • Garlic and onion: Both are linked to improved heart health and may help support healthy blood pressure.

  • Celery, mushrooms, and fennel: Add fiber, antioxidants, and depth of flavor without extra salt.

  • No-added-salt canned tomatoes: Tomatoes are rich in lycopene, a powerful antioxidant associated with heart protection.

  • Italian spices: Boost flavor naturally so you don’t miss the salt.

By focusing on whole ingredients and smart swaps, you can enjoy pasta night without compromising cardiovascular wellness.

For a vegan version just skip the sausage. It is still delicious. 

Ingredients

  • 1 lb low-sodium Italian sausage (preferably lean)

  • 3 cloves garlic, minced

  • 1 small onion, diced

  • 1 cup mushrooms, sliced

  • 1 stalk celery, finely chopped

  • 1 teaspoon of fennel seeds

  • 1 (28 oz) can no-added-salt crushed tomatoes

  • 1–2 teaspoons Italian seasoning

  • ½ teaspoon dried oregano

  • ¼ teaspoon red pepper flakes (optional)

  • Freshly ground black pepper to taste

  • Whole grain or high-fiber pasta for serving

Step-by-Step Instructions

1. Sauté the Vegetables

Heat extra virgin olive oil in a pot

First, sauté the onion and garlic for about 2–3 minutes until fragrant.

Then add the mushrooms, celery, and fennel seeds. Cook for 5–7 minutes, stirring occasionally, until the vegetables soften and release their natural flavors. The fennel adds a subtle sweetness and slight anise note that enhances the sausage beautifully.

2. Add the Sausage

Add the low-sodium sausage to the pan. Break it up with a wooden spoon and cook thoroughly until browned and no longer pink, about 6–8 minutes.

Cooking the sausage with the vegetables allows the flavors to blend while keeping the fat from dominating the sauce. Once the meat is cooked mix everything together. 

3. Add the Tomatoes

Pour in the no-added-salt crushed tomatoes. Stir to combine, scraping up any browned bits from the bottom of the pan, that’s flavor. 

4. Add the Italian Spices

Sprinkle in the Italian seasoning, dried oregano, red pepper flakes (if using), and black pepper. 

Stir well.

Let the sauce simmer on low heat for at least 20–30 minutes. This step is key. Slow cooking allows the flavors to deepen and the sauce to thicken naturally without added sugar or salt.

If you have time, simmer for up to 45-60 minutes for even richer flavor. That's what I did. 

Serving Suggestions

Serve this heart healthy marinara sauce over:

  • Whole grain spaghetti

  • Chickpea or lentil pasta for extra fiber

  • Zucchini noodles for a lower-carb option

Pair it with a simple green salad dressed in olive oil and balsamic vinegar for a complete heart-supportive meal.

Tips for Making It Even Healthier

  • Choose sausage labeled lean and low sodium (compare nutrition labels).

  • Use whole grain pasta to increase fiber intake.

  • Add fresh basil at the end for extra antioxidants.

  • Skip heavy cheese toppings; if using cheese, sprinkle lightly.

Final Thoughts

Heart-healthy eating doesn’t mean bland or boring. This marinara sauce proves that you can enjoy comforting Italian flavors while supporting your cardiovascular health. By controlling sodium, adding fiber-rich vegetables, and using lean protein, you create a sauce that tastes delicious but works in your body’s favor.

Make a big batch, freeze leftovers, and take control of pasta night the smart way. Your family will love it and so will your heart. 💖



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