Foods Low in Sodium

Sodium causes the body to retain water, increasing blood volume and raising blood pressure. Over time, chronically elevated blood pressure damages blood vessel walls, increases the workload on the heart, and raises the risk of stroke, heart attack, and kidney disease. The CDC estimates that reducing average sodium intake to recommended levels could prevent up to 92,000 deaths per year in the United States alone.

The recommended daily sodium limit is 2,300 mg (about one teaspoon of salt), with an ideal target of 1,500 mg for adults with high blood pressure or at elevated cardiovascular risk. The average American consumes about 3,400 mg per day. About 70% of this comes from packaged and restaurant food, not home cooking, which is why choosing whole, unprocessed foods is the most effective strategy for reducing sodium.

Potassium counteracts sodium's effects on blood pressure by helping the kidneys excrete excess sodium. Eating more potassium-rich foods (bananas, potatoes, spinach, beans) alongside reducing sodium creates a synergistic effect. The sodium-to-potassium ratio in your diet may be more important for blood pressure than either mineral alone.