A Low Sodium Diet Shopping List for Better Health

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:

  1. Mayo Clinic – “Sodium: How to tame your salt habit” – Link
  2. American Heart Association – “How to Reduce Sodium” – Link
  3. Centers for Disease Control and Prevention – “Most Americans Should Consume Less Sodium” – Link

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