Fresh and frozen vegetables are naturally low in sodium (usually less than 50 mg per serving) so “load up on these,”
“Be careful of canned vegetables and high-salt salad dressings,” Instead, dressing up a salad with balsamic vinegar, and maybe adding shelled edamame, a low-sodium soybean.
Baked potatoes and sweet potatoes are naturally low in sodium and high in potassium, if your diet is high in potassium, you don’t need to trim as much sodium from your diet
Unsalted nuts in the shell are an excellent snack option because they contain no sodium at all. it “takes longer to eat when you have to get them out of the shell,
so it helps with not overeating them.” Popcorn can be a great low sodium treat as well if you’re enjoying an unsalted version.
Much like vegetables, fruits are naturally low in sodium. Apples, apricots, papayas, and pears are your best bets, along with bananas, which are also packed with heart-friendly potassium.
Yogurt is very low in sodium. Try sticking to plain yogurt and avoiding flavored options, however, as they contain added sugar.
Remember, plain yogurt doesn’t have to be bland. Throw in some fruit and you have a healthy, low-sodium treat that’ll do far less damage than ice cream, sherbet, or pie.
Beans and lentils, as well as grains, are all low in sodium. Grains such as oats can also help lower bad cholesterol and reduce your risk for type 2 diabetes.
Just be sure to use dried beans, or buy the low-sodium variety of canned beans if you’re buying canned foods.