Sodium is a mineral that is found in many foods, most often in the form of salt. Since sodium can lead to high blood pressure and other health problems, many people choose to follow a low- or even a no-sodium diet. The American Heart Association recommends that sodium intake should be a maximum of 1,000 milligrams for every 1,000 calories of food you eat, and should never exceed 3,300 milligrams. However, many Americans go well beyond that number. Many foods include no added sodium.
Fruits and Vegetables
You can enjoy unlimited amounts of fresh or frozen fruits and vegetables, but you do need to check the packaging on frozen ones to be sure no salt or sodium has been added. You can also look for canned fruits and vegetables without any added salt. Not only will you be limiting your sodium intake, but you'll also be eating natural, vitamin-rich foods that can boost your health and energy level.
Popcorn
A favorite snack, air-popped popcorn is another no-sodium food that you can enjoy without worry. Eat it without added salt, of course.
Unsalted Protein Sources
Many unsalted nuts and seeds have no or very little sodium. In particular, walnuts and pecans have no sodium. Almonds, Brazil nuts, hazelnuts, pine nuts and pistachios are other great choices.
Sweets
You might be happy to know that most chocolate has no or little sodium. Semi-sweet is best, but read the labels on chocolate chips or chocolate bars and you'll likely discover some sweet choices.
Herbs and Spices
Just because you're cutting out salt doesn't mean you have to sacrifice flavor. The following herbs and spices have no or negligible sodium: allspice, anise seed, basil, bay leaf, caraway seed, cinnamon, coriander, cumin, dill, fennel, garlic, ginger, nutmeg, oregano, paprika, parsley, black and white pepper, rosemary, saffron, sage, tarragon and thyme.
Rice
Rice without added soy sauce is another good option for anyone on a low-sodium diet. Brown rice, in particular, is a healthy choice.
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