When it comes to protecting your heart, sodium is one nutrient that deserves a closer look. Most people consume far more than they realize, largely from packaged and restaurant foods. Over time, this can raise blood pressure and increase the risk of heart disease. The good news is that there are plenty of ways to reduce your intake, including low sodium snacks and other foods.

Sodium and Heart Health: What’s the Connection?

There’s a strong link between high sodium intake and heart health, primarily due to how sodium raises blood pressure. High blood pressure is a direct risk factor for stroke, heart attack, and heart failure. So, gaining better control of your blood pressure through diet can help prevent heart conditions associated with hypertension and support the management of existing heart failure.

One study involving 213 people showed that lowering sodium in the diet significantly lowered blood pressure levels in the majority of the participants, regardless of whether they were on blood pressure medication or not.

According to the World Health Organization, close to 75% of cardiovascular disease cases could be prevented through healthy diet and lifestyle changes, including lowering sodium intake. Even if you already have high blood pressure or heart disease, you still have the power to optimize your heart health, and it’s never too late.

Reducing sodium in your diet is one big step in improving your heart health. And while some of our sodium intake comes from the salt shaker, most comes from highly processed foods and fast foods. The challenge is the hidden sodium in many foods, and a large majority of seemingly healthy packaged foods can be very high in salt. 

Daily Salt Intake Guidelines

The AHA guidelines for salt intake are no more than 2,300 mg per day, with an ideal limit of 1500 mg per day in those with high blood pressure or heart disease. This equates to only about 0.75 to 1 teaspoon of salt per day, and can quickly add up.

As a heart health dietitian, I help my clients decipher the food label, guide portion sizes, and offer lower-sodium tasty alternatives.

What Are Low Sodium Foods?

Low-sodium foods contain 140 mg of sodium or less per serving. Most foods that fit into this category are fresh, minimally processed, or labeled “no salt added.” 

Examples include fruits, vegetables, whole grains, unsalted nuts and seeds, beans, lentils, and lean proteins like chicken, fish, or tofu that haven’t been brined or seasoned with salt. Dairy alternatives such as unsweetened soy or almond milk can also be good low-sodium options.

When grocery shopping, check the Nutrition Facts label for sodium content per serving. Products labeled “low sodium,” “very low sodium,” or “sodium-free” are regulated terms that can help guide your choices:

• Low sodium: 140 mg or less per serving
• Very low sodium: 35 mg or less per serving
• Sodium-free: 5 mg or less per serving
  

It’s also helpful to scan the ingredient list for hidden sources of sodium, such as “sodium phosphate,” “monosodium glutamate (MSG),” “baking soda,” or “brine.” Even foods that don’t taste salty, like breads, sauces, or breakfast cereals, can contribute sodium throughout the day.

Low Sodium Foods List

If you’ve ever discussed your diet with your doctor, you may have received a list of foods you can’t eat. But here we’re going to focus on what low and no-sodium foods you can and should eat. 

Fruits and Veggies

Most fresh vegetables and fruits are naturally low in sodium (about 10-15 mg per cup), so this is not meant to be an exhaustive list. Frozen produce without added sauces or seasoning is also encouraged. And unlike canned vegetables, canned fruit doesn’t typically have any salt added.

All of these get the green light for sodium:

• Broccoli
• Kale 
• Spinach
• Asparagus 
• Collard greens 
• Cucumbers 
• Green beans
• Potatoes

• Apples 
• Grapes 
• Berries 
• Oranges
• Mangoes
• Bananas (these are also high in potassium, which supports healthy blood pressure)

Proteins

Getting enough low-sodium lean protein sources can also support a healthy heart. While high-protein foods are naturally higher in sodium than fruits and vegetables, fresh proteins are considered a lower-sodium food that can fit within a heart-healthy diet.

In terms of animal-based proteins, fresh is best, as many frozen options tend to pack more salt as a preservative. 

Here are some of the top choices to include, which typically contain less than 100 mg sodium per 4-oz serving.

• Skinless chicken breast, turkey, fish, pork, and at least 98% lean beef
• Eggs
• Legumes (dried beans, peas, and lentils)
• Unsalted nuts and seeds

While most fish are naturally low in sodium, certain types, such as haddock, or shellfish (like shrimp and scallops) may run higher.  

In addition, sodium is added to fish and chicken as a preservative or to impart a juicier flavor. Because of this, you should always read the nutrition label on protein packages even if they appear to be unseasoned. 

Whole Grains

Limiting added butter, salt, or salty sauces like soy sauce can help keep your sodium intake down when consuming whole grains and starches.

Here are some of the best choices, all containing less than 50 mg sodium per 1-cup serving. Pasta tends to have more sodium than others, but it is still considered moderately low.

• Quinoa
• Barley
• Oats
• Whole-grain pasta
• Brown rice

Low Sodium Breakfast Foods

Breakfast can easily become a hidden source of sodium, especially if you rely on packaged or restaurant options like breakfast sandwiches, cereals, or pastries. However, with a few smart swaps, it’s simple to enjoy a satisfying and heart-healthy start to your day:

• Oatmeal (rolled or steel cut) made with unsalted plant milk, yogurt, topped with fruit, nuts, and cinnamon
• Smoothies made with blended fruit, leafy greens, unsweetened soy milk, lean protein, chia seeds, and nut butter
• Whole-grain toast slathered with avocado or almond butter, topped with eggs
• Plain Greek yogurt parfait with fresh fruit and unsalted granola or seeds
• Breakfast scramble made with either eggs or crumbled tofu, veggies, and seasoned with turmeric and herbs

If you enjoy convenience items, check labels on frozen breakfast foods such as waffles or breakfast burritos, as many contain more than half your daily sodium allowance. Opt for options with less than 300 mg of sodium per serving, and pair them with fresh fruit or unsalted nuts to balance your meal.

Low Sodium Frozen Foods

Frozen foods can be a lifesaver for busy weeks, but they’re also one of the sneakiest sources of sodium in the modern diet. Many frozen meals, pizzas, and entrées rely on salt as both a preservative and a flavor enhancer, with some containing more than 1,000 mg of sodium per serving. 

Here’s what to look for when choosing low-sodium frozen foods:

• Aim for 600 mg of sodium or less per serving (the American Heart Association’s limit for a single meal).
• Look for the words “low sodium,” “reduced sodium,” or “no salt added” on the front label.
• Check the serving size, as some packages contain two servings, doubling your sodium intake if you eat the whole portion.
  

Better-for-you frozen food categories include:

• Plain frozen vegetables without added butter and sauces
• Frozen fruits
• Low-sodium frozen meals made with whole grains, lean proteins, and vegetables
• Plant-based entrees that are low-sodium, often made with beans, tofu, or lentils

Tip: To keep flavor high while limiting sodium, add your own seasonings at home. Fresh herbs, garlic, lemon juice, vinegar, or sodium-free spice blends (like Mrs. Dash or Kirkland No-Salt Seasoning) instantly elevate frozen foods without compromising heart health.

Low Sodium Snacks

In addition to your daily meals, there are plenty of low-sodium snack options you can choose from. Here are a few of my client favorites that are both whole foods and packaged convenience items:

Whole food snacks:

• Unsalted nuts and seeds, like  pistachios, walnuts, almonds, as well as pumpkin or sesame seeds
• Raw veggies with hummus 
• Fruit with plain Greek yogurt or peanut butter
• Smoothies made with fresh fruit, greens, nuts, and low-sodium soy milk

Packaged snacks: 

When scoping out packaged snacks, look for the words “low sodium,” “no salt added,” or “reduced sodium” as a starting point. Then, look for a product that ideally contains less than 300 mg of sodium per serving.

Here are some ideas for low sodium snacks that come in packages (This article contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you).

• Air-popped popcorn (limit added salt and try garlic powder, onion powder, or paprika for flavor)
• Roasted chickpeas or edamame (I like this one).
• Certain protein bars (I like this flavor)
• Freeze-dried apples (I like this one)
• Dehydrated carrot sticks (I like this one)

The whole-food snack options are preferable as they are more nutritious and lower in sodium. However, enjoying a packaged snack in moderation can fit within your daily sodium allotment and provide satisfaction.

Tips for Reducing Sodium in Your Diet

In addition to incorporating more of these low-sodium foods into your day, there are other easy ways to reduce sodium without compromising taste:

• Choose mostly whole foods
• Read food labels and look for products low in added sodium. It’s important to check the labels on all food products, not just those that may outwardly appear salty. There can be a lot of hidden sodium in foods you may not think of, such as instant puddings and even baking soda!
• Reduce added salt while cooking and at the table
• Try low-salt seasonings such as fresh or dried herbs and spices or no-salt seasoning blends 
• Limit beverages high in sodium, such as vegetable juices, energy and sports drinks, and soda
• Canned goods – choose no salt, reduced sodium, or no added salt options

Sodium and Heart Health: Final Thoughts

Low sodium is just one piece of the puzzle when it comes to protecting your heart health. Overall nutrient adequacy, along with healthy lifestyle habits, is key to improving all aspects of cardiovascular wellness. By focusing on whole, minimally processed options and using natural seasonings like herbs, citrus, and spices, you can protect your heart without sacrificing enjoyment.

If you’re interested in personalized guidance, I can help. Read about my 1:1 nutrition counseling sessions or my group coaching program to optimize heart health.

Low Sodium Foods FAQs

What are some common low sodium foods?

Low sodium foods include fresh fruits, vegetables, whole grains, beans, unsalted nuts, lean proteins, and dairy alternatives. These naturally contain little to no added salt, making them heart-healthy choices.

Are there low sodium frozen foods available?

Yes, you can find low sodium frozen foods like plain vegetables, fruits, and grains without sauces or seasoning. Some frozen meals are also labeled “low sodium” if they contain 600 mg of sodium or less per serving.

How much sodium should I eat per day for heart health?

The American Heart Association recommends limiting sodium to no more than 2,300 mg per day, with an ideal goal of 1,500 mg for most adults, especially those with high blood pressure or heart concerns.

Sources

1. USDA FoodData Central. https://fdc.nal.usda.gov/
2. Filippini T, Naska A, Kasdagli MI, et al. Potassium Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2020;9(12):e015719. doi:10.1161/JAHA.119.015719 https://pubmed.ncbi.nlm.nih.gov/32500831/
3. American Heart Association. (2025). Shaking the Salt Habit to Lower High Blood Pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure
4. Wang YJ, Yeh TL, Shih MC, Tu YK, Chien KL. Dietary Sodium Intake and Risk of Cardiovascular Disease: A Systematic Review and Dose-Response Meta-Analysis. Nutrients. 2020;12(10):2934. Published 2020 Sep 25. doi:10.3390/nu12102934 https://pmc.ncbi.nlm.nih.gov/articles/PMC7601012/
5. Stewart J, Manmathan G, Wilkinson P. Primary prevention of cardiovascular disease: A review of contemporary guidance and literature. JRSM Cardiovasc Dis. 2017;6:2048004016687211. Published 2017 Jan 1. doi:10.1177/2048004016687211 https://pmc.ncbi.nlm.nih.gov/articles/PMC5331469/
6. Wajngarten M, Silva GS. Hypertension and Stroke: Update on Treatment. Eur Cardiol. 2019;14(2):111-115. Published 2019 Jul 11. doi:10.15420/ecr.2019.11.1 https://pmc.ncbi.nlm.nih.gov/articles/PMC6659031/
7. Jaques DA, Wuerzner G, Ponte B. Sodium Intake as a Cardiovascular Risk Factor: A Narrative Review. Nutrients. 2021;13(9):3177. Published 2021 Sep 12. doi:10.3390/nu13093177 https://pmc.ncbi.nlm.nih.gov/articles/PMC8470268/
8. Gupta DK, Lewis CE, Varady KA, et al. Effect of Dietary Sodium on Blood Pressure: A Crossover Trial. JAMA. 2023;330(23):2258–2266. doi:10.1001/jama.2023.23651 https://jamanetwork.com/journals/jama/fullarticle/2811931