Healthy alternatives to sodium for better heart health

Support heart health with a low sodium diet.

A high sodium diet may contribute to high blood pressure, hardening of the arteries and plaque build-up. The American Heart Association recommends 1,500 milligrams of sodium or less per day. Just 1 teaspoon of salt has 2,300 milligrams of sodium. That’s considerably more than what your body needs for the day.

4 surprising high sodium foods

Many foods can hide far more sodium than you need. Check out these popular items and find out which lower-sodium ones you can try instead.


Canned corn

Canned corn has about 300-400 milligrams of sodium per serving. Choose fresh and frozen vegetables over canned varieties. Be sure to read the label, since some frozen vegetables can contain added sodium.


Canned tomato sauce

You’ll find about 250 milligrams of sodium in each serving of canned tomato sauce. Make a quick and easy sauce at home by blending fresh tomatoes.


Canned beans

Canned beans can contain anywhere from 400-500 milligrams of sodium per serving. Rinse them under water to wash away about 40% of the sodium content.


Frozen entrees

The sodium content in frozen entrees can vary. A single-serving frozen meal with 800 milligrams of sodium is almost half of what your body needs in a day! Check nutrition facts labels to find lower sodium options.

Low or no-sodium foods you’ll want in your pantry instead

Foods that have 140 milligrams of sodium or less per serving are considered low sodium.


Pre-sliced bread

Certain types of bread only contain 140 milligrams of sodium per serving. Refer to the nutrition facts label if you’re unsure.



Sodium-free flavorings like fresh or dried herbs, spices, lemon, paprika, cumin, garlic and other salt-free spice mixes are delicious options you can use to flavor your favorite dishes.

For more healthy eating tips and ways to promote your well-being, check out our free Best Health® wellness program.

You may also like…

Woman talking to a waiter who is wearing protective mask.

Take with a grain of salt, but not much more

How to limit sodium intake at home and when eating out

Quick and easy shrimp ceviche recipe

Quick and easy shrimp ceviche (recipe)

This mouthwatering dish has many health benefits — an excellent source of protein, minerals and vitamins, and low-fat.