5 Low Sodium Food Choices That You’ll Actually Love
by Anna Smith, MS, RDN, LDN
Last Updated: October 28, 2020
Blood pressure monitoring is an important part of an annual physical, and a low sodium diet is a great way to help blood pressure stay in the healthy range. Truly, everyone can benefit from a low sodium eating pattern, especially those with blood pressure, swelling, or heart health concerns. It is more typical to be familiar with high sodium food choices rather than low sodium food choices. As retail dietitians, our goal is to provide you with food-based solutions to match your medical recommendations. We promise to focus more on the foods you should be consuming rather than what to eliminate. So, let’s get started!
What is a low sodium food?
First, you need to understand labels to identify low sodium food choices. A low sodium food choice is considered 140 mg sodium or less per serving. Your daily total of sodium will vary based off your medical provider’s recommendations but is typically between 1500-2000 mg sodium per day. Now that you know what to look for, here are some low sodium products that you can confidently add to your cart the next time you are shopping.
5 Low Sodium Food Choices that You’ll Love:
- Hint of Salt Triscuits are a great pantry staple item. This whole-grain cracker is low sodium contains 80 mg per serving, and gets bonus points for containing only three ingredients. Triscuits are very versatile and also make a great base for your holiday appetizers. Pro tip: throw them into a food processor or crumble yourself for a quick whole grain, low sodium breadcrumb option.
- Corn Tortillas are our recommended swap to keep taco night on the schedule. We even carry options like this brand that contains no salt. Really, that means 0 mg per serving. You can even repurpose these by cutting into 4 or 6 equal parts, spraying with olive oil, and baking in the oven until crisp for a quick and easy homemade chip option.
- Fresh meat and seafood are low sodium, but you will need to look extra carefully at the labels of shelf-stable or frozen proteins. The good news: there are options - and plenty of them! We love our Simple Truth frozen turkey burgers that contain rosemary as the only additional ingredient tallying its sodium content to only 100 mg per patty. You can grill these up to form traditional burgers or break them apart for individual servings of ground turkey meat. Either way, you won’t have to worry about the sodium in this convenient protein choice.
- So, what about condiments? Ketchup is a crowd favorite among my clients, and for good reason. It is a popular dipper for many foods and is even used as an ingredient in recipes such as meatloaf and chili. We offer low sodium varieties by Simple Truth and no salt added varieties by Heinz. Both options are readily available in Kroger’s aisles, and your family is bound to not notice the taste difference.
- Dressings are another swap that is essential for a low sodium eating pattern. I personally prefer one that can double as a salad dressing or marinade. This option by Tessamae’s is located in our produce department. Reading the label, you’ll notice that sea salt is listed last on the ingredient list. This is another pro-tip on how to find products that are lower in sodium. Of course, you can always make your own dressings, but it’s good to have some options handy when you need it in a pinch.
For more low sodium products, sign up with one of our Kroger dietitians who will guide you through the aisles, virtually highlighting the numerous options available within our store. We look forward to helping you achieve that low blood pressure reading the next time you visit your provider.
Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.