Eat foods naturally low in sodium
This chart shows which foods are better choices for sodium :
Food group |
Choose these |
Avoid these |
Dairy |
Skim or low-fat milk , yogurt , low-sodium cheese , cream cheese |
Buttermilk , processed cheese , blue cheese , feta cheese , Roquefort cheese |
Meat Fresh or frozen lean meat , poultry , fish , shellfish ; dried beans , unsalted nuts , or seeds
Vegetables
Fresh , frozen , or low-sodium canned vegetables ; low-sodium canned vegetable juice . Regular canned vegetables if rinsed with water
Fruit
All fresh , canned , or frozen fruit or juice
Bread , Cereal , Rice , Pasta Whole grain breads and cereals , plain pasta or rice , unsalted snack crackers
Other
Low-salt soup , low-salt or unsalted snack chips , lowsodium seasonings and low-sodium salad dressing , reduced-sodium frozen dinners ( less than 700 mg )
Kosher , canned , salted , cured , or smoked meat , poultry , or fish . Examples : bacon , ham , sausage , bologna , pastrami , salami , cold cuts , hot dogs , corned beef , canned hash or stew , beef jerky , caviar , and breaded poultry , fish , and other meats ; canned beans , salted nuts , or seeds Regular canned vegetables and vegetables juices — including V8 ® juice , olives , pickles , sauerkraut , vegetables in cream or cheese sauce
Baked goods prepared with salt , baking powder , or baking soda . Salted crackers , pretzels , frozen or boxed seasoned rice , pasta , and stuffing Canned soup , salad dressing , gravy , meat tenderizer , salty snack chips , salty seasonings , boxed or frozen meals or side dishes , ketchup , mustard , sea salt , soy sauce , hoisin sauce , MSG , and bouillon cubes and granules
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