UCSF Medical Center reports that the average American eats as much as 20 times more sodium each day than the body needs. Since sodium plays a role in maintaining normal blood pressure and fluid balance, too much sodium increases the risk for high blood pressure, heart disease, kidney disease and other serious complications. Following a low-sodium diet reduces the risk of these complications.
Fruits
Fresh fruits contain very little sodium, making them ideal for a sodium-restricted diet. Apples, bananas, avocados, blackberries, cantaloupe, cherries, grapefruit, honeydew melon, lemon, nectarines, peaches, strawberries and watermelon all contain less than 15 mg of sodium in a 3.5-oz. serving, according to Washington University St. Louis. Fruits also contain fiber, vitamins and minerals that the body needs to function properly.
Fresh or Frozen Vegetables
Iowa State University Extension explains that canned vegetables contain more sodium than fresh or frozen vegetables. Manufacturers use sodium to add flavor and preserve canned vegetables for longer periods. Many fresh and frozen vegetables have little sodium, provided they are not prepared with salt or sauces that contain sodium. Examples of low-sodium vegetables include asparagus, broccoli, cabbage, sweet corn, eggplant, lettuce, radishes, mushrooms, sun-dried tomatoes and spinach.
Air-Popped Popcorn
Some people think of popcorn as an unhealthy snack because of the butter and salt that usually tops popcorn sold in stores and at movie theaters. Air-popped popcorn has only 1 mg of sodium per 1-cup serving, according to the Linus Pauling Institute at Oregon State University. For added flavor without added salt, use sodium-free herbs and seasonings and fat-free butter sprays.
Eggs
Eggs have several nutritional benefits that make them a good addition to a low-sodium diet. One whole egg contains 70 mg of sodium, according to the Egg Nutrition Center. Eggs also contain phosphorus, potassium, calcium, folic acid, vitamin A and vitamin D. Because egg yolks contain cholesterol, anyone following a low-sodium diet should consult a medical professional before consuming eggs on a regular basis.
Poultry
Fresh and frozen poultry products do not have a lot of sodium and offer a good source of protein. Washington University St. Louis estimates that 3.5 oz. of cooked chicken without the skin contains just 60 to 80 mg of sodium. One 3.5-oz. serving of chicken also contains 29.57 g of sodium, according to the World's Healthiest Foods website.
Low-Sodium Cheeses
Some processed cheeses contain high levels of sodium, making them unsuitable for a sodium-restricted diet. Examples of high-sodium cheeses include cheese spreads, cottage cheese, processed cheese and cheese sauces. UCSF Medical Center recommends cream cheese, mozzarella cheese and ricotta cheese as lower-sodium alternatives.
References
- UCSF Medical Center: Guidelines for a Low Sodium Diet
- Washington University St. Louis: Sodium Content of Common Foods
- Iowa State University Extension: http://www.extension.iastate.edu/Publications/PM1979D.pdf (PDF)
- Linus Pauling Institute: Sodium
- Egg Nutrition Center: Nutrition Content of One Large Egg (PDF)
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