We all know that sodium is linked to high blood pressure, increased stroke risk, and many other health issues. It can be harder, however, to actually find the top sources of sodium in our eating patterns and reduce those sources.
Today I want to make that a bit easier.
With a low-sodium shopping list!
This list has helpful reminders around high-sodium products so that nothing on the grocery store shelves will take you by surprise. Plus, it features lots of foods that are naturally low in sodium and high in potassium. Since potassium can help counter some of the effects of too much sodium, it's a great resource to have in your back pocket.
Here's a preview of the handout.
Low-Sodium Success Tips:
MyPlate advises people to "Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with a lower number." This is great advice for your next shopping trip. Compare the Nutrition Facts labels for similar products -- which ones have high levels of sodium per serving? The % Daily Value (DV) can be very helpful here, because as a general rule 5% or less is low, while 20% or more is high.
The Centers for Disease Control and Prevention (CDC) have revealed that "More than 75% of the sodium Americans eat comes from restaurant, prepackaged, and processed foods." When you're shopping, see if you can limit the number of boxed and frozen meals that you buy. Replace them with fresher alternatives! That’s why this sample list is full of fresh fruits and vegetables, along with whole grains, low-fat dairy, and lean protein.
___ Canned fruit in water or juice
___ Dried fruit
___ Frozen fruit
___ Canned vegetables (low in sodium)
___ Frozen vegetables (low in sodium, no sauce)
___ Canned beans (low in sodium)
___ Dried beans
___ Lean beef
___ Lean poultry
___ Nut butter
___ Calcium-fortified milks (like almond milk or soy milk)
___ Cheese (low-fat or nonfat, look for low-sodium options too)
___ Nonfat yogurt
___ Skim milk
___ 100% whole grain bread (look for options light in sodium)
___ 100% whole grain crackers (look for options light in sodium)
___ 100% whole grain cereal (low sugar)
___ 100% whole grain pasta
___ Brown rice
___ Popcorn (low-sodium, low-fat versions)
Like what you see? Get the handout, for free!
Here are some additional shopping resources too!
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.