You may have heard that consuming too much sodium can be harmful for your health. Sometimes, it does damage without you even realizing it. For example, too much sodium in your diet can lead toTrusted Source high blood pressure, which can be difficult for a person to detect, especially at first.

According to the Centers for Disease Control and Prevention (CDC), nearly half of AmericansTrusted Source have high blood pressure. High blood pressure can increase your riskTrusted Source for heart disease and stroke, which are among the leading causes of death in the United States. That risk increases with age.

The risk factors for high blood pressure include having certain conditions, such as diabetes, family history and genetics, and lifestyle choices. You can modify lifestyle choices to help control and manage your blood pressure, however.

Limiting sodium intake is one example of a lifestyle change that may help you manage your blood pressure. The American Heart AssociationTrusted Source recommends limiting sodium intake to no more than 2,300 milligrams (mg) per day, which is about the amount found in one teaspoon of salt.

Read on for info on six heart-healthy, low sodium foods to add to your diet.

How we define low sodium

We define a low sodium meal as a meal with 500 milligrams or less of sodium per serving. If you’re looking for a low sodium snack, look for a snack with 250 milligrams or less of sodium per serving.

Fresh and frozen vegetables without any sauce or seasonings are naturally low in sodium (usually less than 50 mg per serving), so “load up on these,” says Lise Gloede, a registered dietitian and nutritionist. “Be careful of canned vegetables and high-salt salad dressings,” she warns.

Instead, she recommends dressing up a salad with balsamic vinegar and maybe adding shelled edamame, a low sodium soybean. “It’s easy to throw on a salad and very nutritious.”

Recipe inspiration

Trying out new recipes can be a fun way to discover new vegetables or to find new ways to enjoy ones you already love. And if you’re using canned vegetables, just make sure you are choosing low sodium options.

Baked potatoesTrusted Source and sweet potatoesTrusted Source are naturally low in sodium and high in potassium, Gloede says. Potassium may help reduce blood pressure by helping your body remove excess sodiumTrusted Source.

Want to jazz up your potatoes? Try adding low sodium salsa to a baked potato or sprinkling some cinnamon on a sweet potato.

Recipe inspiration

Try this delicious sweet potato avocado “toast” recipe for a low sodium and high-potassium lunch or snack option.

Unsalted nuts in the shell are an excellent heart-healthy snack option because they have no sodium at allTrusted Source, and contain unsaturated fats and fiber. The added bonus, Gloede adds, is that it “takes longer to eat when you have to get them out of the shell, so it helps with not overeating them.”

Popcorn can be a great low sodium treat as well if you’re enjoying an unsalted version. Pop it in an air popper yourself or on the stove with just a bit of olive oil.

Tips for reducing sodium intake

  • Choose foods that are labeled “reduced sodium” or “no salt added.”
  • Read nutrition and ingredient labels and choose foods that contain less than 5% of the recommended daily sodium allowance.

Much like vegetables, fruits are naturally low in sodium. Apples, apricots, papayas, and pears are your best bets, along with bananas, which are also packed with heart-friendly potassium.

Try substituting fruit for the other sugars in your life. Have an apple instead of shortbread cookies, or some apricots instead of pork rinds.

Try this warm fruit salad with almonds and chocolate for a sweet and satisfying low sodium dessert option.

Yogurt is very low in sodium and high in calcium and potassium, which helpsTrusted Source manage blood pressure and maintain heart health. Try sticking to plain yogurt and avoiding flavored options, however, as they contain added sugar.

Remember, plain yogurt doesn’t have to be bland. Throw in some fruit and nuts, and you have a healthy, low sodium treat.

Recipe inspiration

Looking for ideas to spruce up your yogurt? Try this heart-healthy, low sodium parfait.

Beans, lentils, and grains are all low in sodium. Grains such as oats can also help lowerTrusted Source bad cholesterol and reduce your risk for type 2 diabetes. To limit sodium, be sure to use dried beans or buy the low-sodium or no sodium variety of canned beans.

Start your day with a bowl of oatmeal, which you can top with fruits, berries, nuts, and some cinnamon for added flavor. Incorporate rice and beans into your lunches and dinners.

If you’re worried about blandness, you can try spicing up your meals with pepper, jalapeño extracts, hot sauces, onions, or lemon or lime juice.

You can also add a variety of different herbs and spices to your meals that will provide flavor without adding extra sodium. Try turmeric, thyme, rosemary, paprika, garlic, or cayenne, for example.

Recipe inspiration

There are many ways to dress up oatmeal and experiment with different flavors. For a quick meal, consider a plain packet of instant oatmeal with no added sodium. You can then add on your favorite fruits, nuts, or other toppings.

If you’re trying to reduce your sodium intake, you should probably limit some foods. Canned soups can be loaded with sodium, and frozen dinners, packaged foods, and fast food are usually high in sodium.

Canned sauces and instant soups are also packed with sodium. In addition to being high in sugar, baked goods contain high levels of sodium due to its use of baking soda, as well as added salt for flavor. Sodium can also help increase the shelf life of a product.

Sometimes a person is more likely to have high blood pressure because of genetic factorsTrusted Source. Aging is another common cause of high blood pressure.

Too much sodium in the diet can be unhealthy for people who already have high blood pressure or who have had a heart attack. With a little creativity, however, reducing the amount of salt in your diet isn’t as difficult as you may think.

Check with your doctor or registered dietitian — they’ll have additional suggestions for ways to cut back on salt in your diet.