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.

1

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.

2

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.

3

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.

4

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.

1

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.

2

Spices

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.


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