Sodium is a mineral that controls fluid balance and maintains blood pressure and volume in the body. The average American consumes five or more teaspoons of salt daily, according to the University of California San Francisco Medical Center, which provides more than 20 times most people's daily required amount of sodium. Your doctor might suggest a low-sodium diet if you have conditions sensitive to high-sodium intake, such as high blood pressure, heart disease, rheumatoid arthritis or kidney stones.
Natural Herbs
Every 1/4 tsp. of salt provides 600 mg of sodium. To lower your sodium intake and blood pressure, the American Heart Association, or AHA, recommends cutting back on table salt and seasoning dishes with natural herbs, which are extremely low in sodium. An entire clove of garlic, for example, contains 1 mg of sodium, while oregano is sodium-free. Season lean meats, soups and stews with basil, bay leaves or oregano. Add spice and flavor, but little sodium, to eggs, tofu and rice dishes with turmeric or low-sodium curry powder. Additional low-sodium herbs include cinnamon, cloves, nutmeg, rosemary and thyme. Avoid garlic and onion salt and powder, however, which are high in sodium.
Fruits and Vegetables
Fresh fruits and vegetables provide rich amounts of antioxidants, such as beta-carotene and vitamin C, which support your body's ability to resist and heal from infections and disease. They also contain very little sodium. Fresh blueberries, kiwis, bananas, apples, summer squash, winter squash and iceberg lettuce provide 1 mg of sodium per serving. Fresh strawberries and skinless apples are sodium-free. Avoid canned fruits, vegetables and soups, which are typically higher in sodium.
Vegetable Oils
Vegetable oils, such as canola, olive, soybean, safflower and sunflower oil, provide heart-healthy, unsaturated fats and nutrients, such as vitamin E. While vegetable oil-based margarine contains 38 to 112 mg of sodium per serving, pure vegetable oils are sodium-free. Grill vegetables, bread and fish with olive oil instead of margarine or salted butter.
Fresh Fish
Fish provides rich amounts of protein and less saturated fat and cholesterol than red and processed meats. Although many canned and smoked fish varieties contain 300 mg of sodium or more per serving, a standard 3 oz. portion of fresh, yellowtail tuna contains a mere 40 mg while 3 oz. of fresh trout provides 36 mg.
Whole Grains
Because whole grains contain all nutritious parts of the grain, they provide more vitamins, minerals, antioxidants and fiber than refined grains. The AHA recommends eating fewer salted corn and potato chips, which are high in sodium, and more natural foods. Air-popped popcorn, for example, provides a sodium-free, whole grain alternative to salty snack foods. Season popcorn with natural herbs instead of salt. Choose shredded wheat and steel-cut oats, which are low in sodium, rather than instant hot cereal, which is not. Additional low-sodium whole grains include long-grain brown rice, wild rice, pearled barley and bulgur.
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