Fresh and frozen vegetables are naturally low in salt (less than 50 mg per serving), so "fill up," says dietitian Lise Gloede. "Avoid canned veggies and high-salt salad dressings."

Fresh and frozen vegetables

Baked potatoes and sweet potatoes are naturally low in salt and high in potassium.


Unsalted almonds in the shell are a low-sodium snack. Gloede adds that eating them out of the shell helps prevent overeating.


Fruits are low in salt, like vegetables. Apples, apricots, papayas, and pears are heart-healthy, as are bananas.


Low-sodium yoghurt. Avoid flavoured yoghurt, which has additional sugar. Plain yoghurt isn't bland. Fruit is a nutritious, low-sodium alternative to ice cream, sherbet, and pie.


Low-sodium beans, lentils, and cereals. Top oatmeal with fruits, berries, almonds, and cinnamon for breakfast. Lunches and supper should include rice and beans.

Beans and grains

Good herbs and spices may make all the difference in the kitchen and help reduce extra sugar and sodium.

Herbs and Spices

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