Produce:
- Fresh fruits (e.g., apples, berries, citrus fruits)
- Fresh vegetables (e.g., leafy greens, bell peppers, carrots)
- Herbs and spices (e.g., basil, oregano, garlic powder)
- Potatoes
- Sweet potatoes
Protein:
- Lean cuts of poultry (e.g., skinless chicken, turkey)
- Fish (e.g., salmon, cod, tilapia)
- Legumes (e.g., lentils, beans, chickpeas)
Dairy and Dairy Alternatives:
- Low sodium cheese
- Unsweetened yogurt
- Plant-based milk (e.g., almond milk, oat milk)
Grains:
- Whole grains (e.g., brown rice, quinoa, whole wheat pasta)
- Low sodium bread
Canned and Packaged Foods:
- No salt added canned vegetables
- No salt added canned beans
- Low sodium broths and stocks
- Unsweetened canned fruit
Snacks:
- Raw nuts and seeds (e.g., almonds, walnuts, chia seeds)
- Rice cakes
- Air-popped popcorn (lightly seasoned with herbs)
Condiments and Sauces:
- Low sodium soy sauce
- Balsamic vinegar
- Olive oil
Remember to read labels carefully and choose products labeled as “low sodium” or “no salt added.”
Again, it’s essential to emphasize that this list is a general guideline and not a substitute for professional medical advice. Consult a healthcare provider or registered dietitian before making significant dietary changes, especially if you have underlying health conditions.
Medical Disclaimer:
Before making any significant changes to your diet, especially for health-related reasons, it is crucial to consult a medical professional or a registered dietitian. This shopping list is intended for general informational purposes only and should not replace personalized medical advice.
Sources:
- Mayo Clinic – “Sodium: How to tame your salt habit” – Link
- American Heart Association – “How to Reduce Sodium” – Link
- Centers for Disease Control and Prevention – “Most Americans Should Consume Less Sodium” – Link
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