Lower-Sodium Foods: Shopping list

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

Take the list below with you the next time you go food shopping to help you choose foods that are lower in sodium.

Vegetables and Fruits

Buy plenty of vegetables and fruits.

If you choose canned vegetables, rinse them off to remove some of the sodium.

Breads, Cereals, and Other Grains

Compare labels to find products with less sodium. Look for foods with 5% Daily Value (DV) or less for sodium. A DV of 20% or more is high. 

When you cook grains like brown rice or whole-grain pasta, don't add salt. 

Protein Foods

Choose fresh or frozen seafood, poultry, and meats instead of processed options. Some meat, poultry, and seafood has added sodium. If the package has a Nutrition Facts label, look for 5% DV or less.

If you buy canned beans, rinse them off to remove some of the sodium. 

Dairy

Be sure to check the label on cheese, which can be high in sodium. Choose fat-free or low-fat dairy products.

Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all.

Seasonings

Try these seasonings instead of salt to flavor your food.

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