Alternatives to High-Sodium Foods

The American Heart Association recommends no more than 2,300 mg sodium per day, with an ideal limit of 1,500 mg per day — the amount in less than 3/4 teaspoon.

Most dietary sodium comes from packaged, prepared and restaurant foods [LINK to L3, Foods High in Sodium]. On packaged foods, check the Nutrition Label [LINK to L3, Sodium and Food Labels] for the Percent Daily Value for sodium; select foods that provide five percent or less per serving.

If you find yourself continually eating more than 100 percent of the Daily Value for sodium each day, consider these lower sodium alternatives.

• Unsalted fresh or frozen beef, lamb, pork, fish and poultry
• Low-sodium cheese
• Low-sodium peanut butter
• Unsalted crackers
• Low-sodium canned soups, broths and bouillons
• Fresh and frozen vegetables and low-sodium canned vegetables
• Unsalted tortilla chips, pretzels, potato chips and popcorn

When cooking, try salt-free options to boost flavor without sodium.

Seasoning Without Salt: Meat, Fish and Poultry

• Beef: bay leaf, dry mustard powder, green pepper, marjoram, fresh mushrooms, nutmeg, onion, garlic, pepper, sage and thyme.
• Chicken: green pepper, lemon juice, marjoram, mushrooms, paprika, parsley, poultry seasoning, sage, thyme and pepper.
• Fish: bay leaf, curry powder, dry mustard powder, green pepper, lemon juice, marjoram, mushrooms and paprika.
• Lamb: curry powder, garlic, mint, mint jelly, pineapple, rosemary and pepper.
• Veal: marjoram, oregano, bay leaf, curry powder, ginger, apricot and pepper.

Seasoning Without Salt: Vegetables

• Asparagus: garlic, lemon juice and vinegar.
• Corn: pepper, green pepper, pimiento and fresh cilantro.
• Cucumbers: dill weed, chives and vinegar.
• Green beans: lemon juice, marjoram, dill weed, nutmeg, pepper and oregano.
• Greens: onion, pepper and vinegar.
• Peas: mint, pepper, parsley and onion.
• Potatoes: pepper, parsley, onion, green pepper, chives and pimento.
• Rice: onion, saffron, green pepper, chives and pimento.
• Squash: onion, pepper, nutmeg, ginger, mace, cinnamon and brown sugar.
• Tomatoes: basil, oregano, marjoram and onion.

Salt Substitutes

• Lawry’s Salt-Free 17 Seasoning
• McCormick Perfect Pinch Salt-Free Seasonings
• Dash Salt-Free Seasonings

Salt Substitutes with Potassium

Consult your doctor before using any of the following substitutes.

• NoSalt: 1/4 teaspoon = 640 mg potassium, 0 mg sodium.
• Morton’s Lite Salt: 1/4 teaspoon = 350 mg potassium, 290 mg sodium.
• Morton’s Salt Substitute: 1/4 teaspoon = 610 mg potassium, 0 mg sodium.