By Ann Lokuta, MPH, RD, LDN
Especially when it comes to convenience, products with responsible levels of sodium can be extremely difficult to lay your hands on. The American Heart Association recommends that people consume less than 1500 mg a day to help reduce blood pressure and improve heart health. For a day of eating that includes breakfast, lunch, dinner, and two snacks, that boils down to around 450 mg at meals and 150 mg for snacks.
Start looking at labels and conduct a sodium audit at home to see if surprising amounts of sodium are hiding where you didn’t realize (hint: spaghetti sauces, dips, canned foods, breads, lunch meat, etc.). Remember that it’s always better to get low or no sodium added products and to add a little salt at home as your taste buds adapt to less salty foods. Next time you’re at the grocery store, add these products to your cart to start eating less salt and more flavor:
Food for Life Breads & English Muffins – 75-80 mg per slice/per half muffin
Larabar Fruit & Greens Bar – 10-20 mg per bar
KIND Plus Bars – 0-20 mg per bar
Newman’s Own Mild Salsa – 90 mg per 2 tbsp
Hope or Sabra Hummus – 130 mg per 2 tbsp
Triscuit Hint of Salt Crackers – 50 mg per 6 crackers
RW Garcia Tortilla Chips – 50 mg per 8 chips
Skinny Pop Popcorn – 75-95 mg per 3 ½ cups
Cucina Antica Tomato Basil Marinara – 240 mg per ½ cup
Amy’s Organic Light in Sodium Marinara – 290 mg per ½ cup
Eden Organic Beans No Salt Added – 15 mg per ½ cup
Ask your LMC dietitian for more tips and tricks on how to reduce your sodium intake each day without sacrificing taste. Don’t forget to also take advantage of LMC dietitian led grocery store tours to help better navigate the store and make lower sodium choices.