High sodium foods vs low sodium alternatives


A main source of sodium is table salt. Sodium is naturally found in foods but a lot of it is added during processing and prepration. Many foods that do not have salty taste but may still be high in sodium. Large amount of sodium can be hidden in processed foods. Sodium controls fluid balance in our body and maintains blood pressure. Eating to much sodium may raise blood pressure and cause fluid retention in our body. According to food groups “High sodium foods vs low sodium alternatives” are given bellow:


Bread and cereals:

High sodium foods Low sodium alternatives
Bread and rolls with salted tops.Bread and rolls without salted tops.
Quick breads, pancake and pizza.Muffins and most ready to eat cereals.
Salted crackers.All rice and pasta without added salt.
Prepared, processed mixes for potatoes, rice, pasta, and stuffing.Low sodium corn flour tortillas and noodles.

Vegetables and fruits:

High Sodium foods Low sodium alternatives
Canned vegetables and vegetables juices.Fresh and frozen vegetables without sauces.
Pickled vegetables.Fresh potatoes.
Commercially prepared pasta, tomato sauce and salsa.Fresh and frozen fruits.

Dairy products:

High sodium foodsLow sodium alternatives
Butter milk and cottage cheese.Milk, yogurt, ice-cream, ice milk
Regular and processed cheese.Low sodium cheese,cream cheese, and mozzarella cheese.

Meat, Fish, Poultry, Fish, legumes, Eggs and Nuts:

High sodium foodsLow sodium alternatives
Smoked, cured, salted or canned meat.Any fresh or frozen beef, lamb, pork, fish and poultry.
Fish or poultry include bacon, ham, sausage and sardines.Eggs and eggs substitutes.
Frozen breaded meats and dinners.Low sodium peanut butter.
Salted nuts.Dry peas and beans.
Beans canned with added salt.Drained water or oil packed canned fish or poultry.


High Sodium foodsLow sodium alternatives
Regular canned and dehydraed soups and broth.Low sodium canned and dehydrated soups.
Soups with added salts.Homemade soups without added salt.

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