List of Foods Low in Sodium

Although an essential mineral, high amounts of sodium can worsen already adverse heart conditions and hypertension. The list of foods low in sodium discussed in the following article are worthy inclusions in the diet for those who need to control their sodium intake.
Maintaining proper sodium balance in our body is extremely essential as all our body fluids, including blood, sweat, tears and urine contain sodium. However, water retention is the chief characteristic of sodium. Hence, to avoid the unnecessary accumulation of water in our body, we should be careful not to overdo the intake of sodium rich foods. High sodium levels in blood attack the heart in two ways - first, it increases the blood volume owing to its water retaining property; second, it constricts the arterioles, thereby putting undue pressure on the heart by making it pump higher volume of blood through narrower blood vessels. People with a history of cardiovascular diseases, high blood pressure and Meniere's disease must make conscious efforts to control the intake of sodium from dietary and food sources. For the benefit of all such people, given below is a list of foods low in sodium, so that they know what foods are good for controlling their medical conditions. This low sodium foods list includes all those healthy dietary options which also good for overall well-being of such individuals.

List of Low Sodium Foods

The following foods low in sodium, classified according to food category, would benefit people who should reduce their sodium intake for the sake of their health.

Fruits and Vegetables Low in Sodium
  • Artichoke
  • Bell Pepper
  • Broccoli
  • Carrot
  • Celery
  • Radish
  • Sweet Potatoes
  • Dried Apricots
  • Brussels Sprouts
  • Onion and Spring Onion
  • Green Cabbage
  • Papaya
  • Cantaloupe
  • Cauliflower
  • Red Cabbage
  • Pineapple
  • Chickpeas
  • Hot Chili Peppers
  • Seedless Raisins
  • Collard Greens
  • Rhubarb
  • Lentils
  • Iceberg Lettuce
  • Tomatoes
  • Tofu
  • Mushrooms
  • Okra
  • Grapes
  • Dried Figs
  • Lima Beans
  • Honeydew
  • Spaghetti Squash
Sodium-Free Fruits and Vegetables
  • Apple
  • Apricot
  • Lemon
  • Kiwifruit
  • Asparagus
  • Avocado
  • Banana
  • Lime
  • Cucumber
  • Plums (fresh as well as dried
  • Grapefruit
  • Guava
  • Potatoes
  • Pummelo
  • Corn
  • Sweet Cherries
  • Raspberries
  • Tangerine
  • Watermelon
  • Strawberries
  • Eggplant
  • Dates
  • Gooseberries
  • Garlic
  • Peach
  • Pears
  • Oranges
  • Blackberries
  • Blueberries
  • Mango
  • Romaine Lettuce
  • Green Beans
  • Dried Currants
Condiments Low in Sodium
  • Unsalted Butter
  • Cooking Oil
  • Margarine
  • Horseradish
  • Mustard
  • Most Spices
  • Herbs
  • Sugar and syrup
  • Vinegar
  • Tabasco
Low Sodium Breads and Cereal Products
  • White and whole grain bread
  • Rice (cooked, granola, puffed)
  • Wheat (puffed, shredded)
  • Crackers (graham, low salt, Melba toast)
  • Pasta
Low Sodium Dairy Products
  • Cream
  • Cheese (Mozzarella, Ricotta, Monterey and low salt variations)
  • Sour and whipped cream
  • Ice cream
  • Sherbet
  • Milk
Low Sodium Meat, Poultry and Seafood
  • All unprocessed meat, poultry and fish
  • Eggs
Low Sodium Snacking Options
  • Low salted fries
  • Unsalted nuts
  • Low salted popcorn
Low Sodium Beverages
  • Tea
  • Coffee
  • Beer (aha! I saw that sparkle in your eyes!)
  • Wines
  • Fruit Juices without preservatives
Tips to Avoid or Reduce Sodium Intake

Take a note of the following pointers to check your sodium intake on a daily basis to avoid jeopardizing your health.
  • Eat Fresh, Avoid Processed: Try to include fresh and natural foods in your daily diet as much as possible and avoid processed food. The preservatives used in processed food are mostly sodium based and we all know that salt is a great preservative! So, skirt processed food as much as you can.
  • Check for Salt in Packaged Food: While it may not always be possible to eat fresh food, especially when you are traveling, make sure to read the ingredients to check the salt content of any packaged or processed food you intend to consume. Make it a habit to read the ingredients and check the exact milligrams of sodium/salt added to such food items.
  • Curb Your Urge for Salt: If you're crazy about spicy and salted snacks, you may find it pretty difficult to cut out salt all of a sudden. Some people even show withdrawal-like symptoms on being cut off from high salt food! The trick here is to refrain from adding extra salt to that low salt dish placed in front of you - you need to realize that this is for your own good. Also, it is a good idea to abolish table salt from the dining table altogether to avoid giving in to temptation!
As you can see from the above list of foods low in sodium, there are a wide array of healthy, nutritious and delicious food items that you can add to your daily diet! If partially giving up on salt does you tremendous good health wise, I feel the sacrifice is worth it! Don't you agree?
By Ishani Chatterjee Shukla
Last Updated: 9/22/2011
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