Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.
We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.
6 Steps For Navigating the Aisles with Sodium in Mind
Step 1: Know Your Sodium Baseline
Before you change your pantry, it helps to understand your starting point.
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).
If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.
Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients
Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:
They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).
She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).
If you do buy regular canned beans, rinsing them can help reduce some sodium (2).
Tomatoes
Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.
Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.
She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).
Broth
For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.
Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.
This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.
Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.
That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”
She also recommends affordable flavor builders like:
Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions
Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.
The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.
Step 4: Read Beyond the Label Claims
Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.
“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”
The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.
The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”
One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.
Before adding something to your cart, flip the package over and check the milligrams per serving.
That’s what really counts.
Step 5: Expect a Flavor Adjustment Period
If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.
Restaurant foods are often higher in sodium, which can shape taste expectations (9).
Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.
Step 6: Build a Budget-Friendly Low Sodium Shopping List
Low-sodium eating doesn’t require specialty health foods.
White recommends:
Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste
Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.
Frequently Asked Questions (FAQs)
How much sodium should the average adult consume per day? The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean? According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”? Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium? Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.
Bottom Line
A low-sodium pantry isn’t about restriction. It’s about intention.
Choose no salt added versions when possible. Build flavor with herbs, acids, and aromatics. Read labels instead of relying on marketing claims.
Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.
And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.
You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.
Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.
We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.
6 Steps For Navigating the Aisles with Sodium in Mind
Step 1: Know Your Sodium Baseline
Before you change your pantry, it helps to understand your starting point.
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).
If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.
Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients
Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:
They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).
She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).
If you do buy regular canned beans, rinsing them can help reduce some sodium (2).
Tomatoes
Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.
Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.
She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).
Broth
For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.
Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.
This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.
Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.
That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”
She also recommends affordable flavor builders like:
Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions
Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.
The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.
Step 4: Read Beyond the Label Claims
Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.
“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”
The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.
The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”
One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.
Before adding something to your cart, flip the package over and check the milligrams per serving.
That’s what really counts.
Step 5: Expect a Flavor Adjustment Period
If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.
Restaurant foods are often higher in sodium, which can shape taste expectations (9).
Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.
Step 6: Build a Budget-Friendly Low Sodium Shopping List
Low-sodium eating doesn’t require specialty health foods.
White recommends:
Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste
Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.
Frequently Asked Questions (FAQs)
How much sodium should the average adult consume per day? The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean? According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”? Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium? Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.
Bottom Line
A low-sodium pantry isn’t about restriction. It’s about intention.
Choose no salt added versions when possible. Build flavor with herbs, acids, and aromatics. Read labels instead of relying on marketing claims.
Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.
And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.
You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.
Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.
We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.
6 Steps For Navigating the Aisles with Sodium in Mind
Step 1: Know Your Sodium Baseline
Before you change your pantry, it helps to understand your starting point.
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).
If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.
Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients
Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:
They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).
She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).
If you do buy regular canned beans, rinsing them can help reduce some sodium (2).
Tomatoes
Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.
Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.
She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).
Broth
For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.
Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.
This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.
Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.
That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”
She also recommends affordable flavor builders like:
Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions
Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.
The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.
Step 4: Read Beyond the Label Claims
Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.
“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”
The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.
The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”
One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.
Before adding something to your cart, flip the package over and check the milligrams per serving.
That’s what really counts.
Step 5: Expect a Flavor Adjustment Period
If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.
Restaurant foods are often higher in sodium, which can shape taste expectations (9).
Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.
Step 6: Build a Budget-Friendly Low Sodium Shopping List
Low-sodium eating doesn’t require specialty health foods.
White recommends:
Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste
Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.
Frequently Asked Questions (FAQs)
How much sodium should the average adult consume per day? The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean? According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”? Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium? Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.
Bottom Line
A low-sodium pantry isn’t about restriction. It’s about intention.
Choose no salt added versions when possible. Build flavor with herbs, acids, and aromatics. Read labels instead of relying on marketing claims.
Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.
And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.
You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.
Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.
We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.
6 Steps For Navigating the Aisles with Sodium in Mind
Step 1: Know Your Sodium Baseline
Before you change your pantry, it helps to understand your starting point.
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).
If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.
Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients
Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:
They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).
She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).
If you do buy regular canned beans, rinsing them can help reduce some sodium (2).
Tomatoes
Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.
Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.
She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).
Broth
For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.
Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.
This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.
Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.
That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”
She also recommends affordable flavor builders like:
Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions
Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.
The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.
Step 4: Read Beyond the Label Claims
Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.
“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”
The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.
The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”
One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.
Before adding something to your cart, flip the package over and check the milligrams per serving.
That’s what really counts.
Step 5: Expect a Flavor Adjustment Period
If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.
Restaurant foods are often higher in sodium, which can shape taste expectations (9).
Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.
Step 6: Build a Budget-Friendly Low Sodium Shopping List
Low-sodium eating doesn’t require specialty health foods.
White recommends:
Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste
Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.
Frequently Asked Questions (FAQs)
How much sodium should the average adult consume per day? The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean? According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”? Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium? Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.
Bottom Line
A low-sodium pantry isn’t about restriction. It’s about intention.
Choose no salt added versions when possible. Build flavor with herbs, acids, and aromatics. Read labels instead of relying on marketing claims.
Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.
And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.
You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.
Welcome to Grocery Shopping Tips, where we break down how to align your nutrition goals with your grocery budget. This time, we’re focusing on low sodium options.
We asked MyFitnessPal registered dietitians to share the staples they rely on, and how they make lower-sodium cooking feel realistic and sustainable.
6 Steps For Navigating the Aisles with Sodium in Mind
Step 1: Know Your Sodium Baseline
Before you change your pantry, it helps to understand your starting point.
The Dietary Guidelines for Americans recommend limiting sodium to 2,300 mg per day for most adults (1). For people with high blood pressure or heart conditions, the American Heart Association often recommends lower targets under medical supervision (3).
If you’re not sure where you fall, tracking your meals for a few days in MyFitnessPal can give you a clearer picture of how quickly sodium adds up, especially from packaged or restaurant foods.
Step 2: Upgrade Your Foundation Staples with Lower-Sodium Ingredients
Instead of starting with specialty products, begin with the ingredients you use most often. Here are a few examples from our registered dietitians:
They’re affordable, shelf-stable, and provide 9 grams of fiber per ½ cup serving (4). And because most Americans fall short on fiber intake, beans pull double duty, supporting both heart health and digestive health (1,5,6).
She points out that in many stores, no salt added beans cost about the same as regular versions. When time allows, dried beans are even cheaper, and can be batch-cooked and frozen. And even as they are, these dried beans have a shelf life of 1-2 years (7).
If you do buy regular canned beans, rinsing them can help reduce some sodium (2).
Tomatoes
Joanna Gregg, RD, MyFitnessPal Registered Dietitian keeps no salt added diced tomatoes stocked year-round.
Instead of thinking of them as just a canned good, she treats them as a flavor base, adding bulk and brightness to soups, sauces, and casseroles across cuisines.
She also recommends comparing price per ounce when shopping for fresh, frozen, or canned produce. Frozen vegetables are often comparable in cost and reduce spoilage (8).
Broth
For Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, low sodium chicken broth is a must-have for building flavor at home.
Rather than cooking rice or quinoa in water, she uses low sodium broth for added flavor—without the high sodium content of traditional broths.
This is a good example of a swap that doesn’t feel restrictive. It simply makes lower-sodium cooking easier.
Low-sodium cooking isn’t about removing flavor (or sodium entirely) but about building flavor differently.
That’s why she recommends keeping apple cider vinegar, or any vinegar you enjoy, stocked in your pantry. It “can elevate the flavor profile of many dishes without the use of salt.”
She also recommends affordable flavor builders like:
Garlic powder
Onion powder
Smoked paprika
Cumin
Oregano
Italian seasoning
Lemon juice
Fresh garlic and onions
Slow-cooked aromatics create depth. A splash of vinegar brightens flavors. Even a bit of pickle brine can add tang.
The key is starting with versatile basics and expanding slowly, not buying every specialty spice at once.
Step 4: Read Beyond the Label Claims
Katherine Basbaum, RD, says one of the biggest mistakes she sees is shoppers relying on front-of-package claims without checking the Nutrition Facts panel.
“If you see ‘lower sodium’ or ‘reduced sodium’ advertised on the front, before you drop it in your cart, take a minute to check the Nutrition Facts panel on the back. These foods may still be quite high in sodium despite being lower than the original.”
The FDA defines “reduced sodium” as at least 25% less than the original product (2). But if the original was very high, the reduced version may still be high.
The same goes for foods marketed as healthy for other reasons, like bread labeled “made with whole grains” or cottage cheese promoted as “high in protein.”
One positive nutrition claim doesn’t automatically make the whole product a smart choice, especially when it comes to sodium.
Before adding something to your cart, flip the package over and check the milligrams per serving.
That’s what really counts.
Step 5: Expect a Flavor Adjustment Period
If you’re used to dining out frequently, home-cooked lower-sodium meals may taste different at first.
Restaurant foods are often higher in sodium, which can shape taste expectations (9).
Sullivan suggests focusing on recipes you genuinely enjoy and giving your palate time to adjust. Over time, heavily salted foods may start to taste overly intense.
Step 6: Build a Budget-Friendly Low Sodium Shopping List
Low-sodium eating doesn’t require specialty health foods.
White recommends:
Stocking up on shelf-stable low-sodium staples when they’re on sale
Buying dried beans in bulk
Comparing unit price per ounce
Freezing leftovers to reduce waste
Sometimes the lower-sodium version is similar in price, and other times it may cost slightly more, checking the label helps you decide what works for your budget.
Frequently Asked Questions (FAQs)
How much sodium should the average adult consume per day? The Dietary Guidelines for Americans recommend limiting sodium to no more than 2,300 mg per day for most adults (1). Individuals with high blood pressure or certain heart conditions are often advised to aim lower, around 1,500 mg per day, under medical supervision (3).
What does “reduced sodium” actually mean? According to the FDA, “reduced sodium” means a product contains at least 25% less sodium than the original version (2). However, that doesn’t necessarily mean it’s low in sodium overall. Always check the milligrams per serving on the Nutrition Facts panel.
Is “no salt added” the same as “low sodium”? Not exactly. “No salt added” means no salt was added during processing, but the food may still contain naturally occurring sodium. “Low sodium” has a specific regulatory definition, which is 140 mg of sodium or less per serving (2).
Does rinsing canned beans really reduce sodium? Yes. Rinsing canned beans under running water can help remove some of the sodium from the packing liquid (2). It’s a simple step that can make a difference if lower-sodium versions aren’t available.
Bottom Line
A low-sodium pantry isn’t about restriction. It’s about intention.
Choose no salt added versions when possible. Build flavor with herbs, acids, and aromatics. Read labels instead of relying on marketing claims.
Over time, those small decisions add up, and make cooking heart-healthy meals feel natural instead of complicated.
And if you want a clearer picture of your sodium intake, tracking meals in MyFitnessPal can help you monitor your daily totals.
You can then compare your intake to your personal goal—whether that’s 2,300 mg per day or a lower target recommended by your healthcare provider.
Seems like every Colorado garden I visit has a few of these pots — rugged, stone-like troughs in shades of gray or pinkish red, some horizontally ridged like sedimentary layers. When I ask, the gardener inevitably says, “Oh, Domenique Turnbull makes those.” Tightly packed with mountain-evoking rocks and tiny alpine plants or succulents, they’ve come to epitomize the Colorado aesthetic for me.
Naturally, I decided I had to have some for myself.
So me being me, I invited myself to Domenique’s garden, and he graciously agreed. Cue up a Front Range road trip to Green Mountain Falls, about two hours south of Denver.
Tufa troughs
Domenique is a master of hypertufa. For years he crafted pots to sell at garden events and plant sales across the state. Rock gardeners and crevice gardeners snapped them up. Not only is hypertufa winter hardy and evocative of the Rockies, it’s also perfect for plants that need sharp drainage. (If you don’t know about hypertufa — I didn’t really either — here’s one plant expert’s review of a book about hypertufa gardening.)
But the days of toting tufa pots to events is over, Domenique told me. In fact, he only has a few remaining troughs to sell off. Boy, was I glad to get there before they’re all gone! I bought the big dark-gray one pictured above, as well as several smaller ones in different shapes. They’ll be the first part of my new garden.
A handful of big ones remain.
And now let’s tour Domenique’s garden, which is tucked against a green mountainside and absolutely packed with crevice gardens.
Czech-style crevice garden
I counted at least 7 crevice gardens around Domenique’s red-frame house, each built from a distinct type of stone. This one he calls his Czech-style crevice garden, with tightly spaced stones. Creeping and mounding plants keep the profile low, and flowers were abundant at the end of May.
Tufa tower
Nearby, a tufa tower — Domenique calls it a tufa wall — steals the scene.
The 6-foot-tall tower of tufa rock makes a cliff-like home to alpine plants, including a small pine perched on top.
There’s no soil. Domenique drills pocket-sized holes in the rock and tucks in tiny plants.
Bent pieces of chicken wire protect new plants from birds until they’ve anchored themselves in the rock.
Because there’s no soil, plants must be watered daily — a detail that surprised me. Domenique uses an irrigation system to automate a daily spritz.
Gardening in bare rock is an impressive skill.
Red rock crevice garden
Between the street and a greenhouse, a red rock crevice garden is studded with green cushions and spiny cactus.
Indian paintbrush reminded me of a Texas spring, while pink-flowering pussytoes was new to me.
Newest crevice garden
A brand-new crevice garden, with a path curving into the center, is newly planted and still mostly rock to my inexperienced eyes. But the rocks are impressive, with several blocky boulders that must have been challenging to site.
On one side, a tufa trough contains briquette-like chunks of stone. Domenique is a rock hound as much as a gardener, I think.
The rocks look like mountain ranges in miniature, or lava fields.
More troughs
Around the back of the house, the foundation is lined with troughs of cactus. Notice how Domenique artfully elevates some of his troughs to create a staggered display.
The biggest one is as long as a loveseat, with a weathered old tree trunk cemented in.
Gray stone crevice garden
Nearby, a pink speckled boulder leads the eye to a gently rolling crevice garden.
It’s a biggie, made of gray rounded stone — almost like a riverbed.
Fresh green foliage was springing up in the cracks. Aside from the artistry of the rocks and plants, I didn’t notice any art in Domenique’s garden — with the notable exception of bird art here and there.
Domenique said he felt birds are a natural fit with the garden. I agree.
Daphne was scenting the garden with its sweet fragrance.
Purple bellflower looking pretty against gray rock
Pine tree candles
Oldest crevice garden
His oldest crevice garden rambles along the road, with the mountain slope as backdrop.
I love this weeping Norway spruce — a shaggy Cousin Itt — which Domenique is training to crawl along an upright boulder.
Broken concrete crevice garden
Another crevice garden is made of broken pieces of concrete, aka urbanite.
As Domenique pointed out, recycling old concrete like this saves material from going to the landfill, and it works as well as rock.
More of his planters
Trough garden
The showiest of his trough gardens sits at the end of the driveway — a big collection of tufa planters, each its own ecosystem of rocks and plants.
I love how the mountain landscape is brought down to human scale with the crevice planters.
Crevice planter with bird
A broken pot tilted on its side shows off striated rock and crevice-loving plants.
This red trough has a wall at the back corner, offering vertical planting space.
Pipes and concrete slabs elevate the troughs in a pleasing display, and they keep the hypertufa from freezing to the ground in winter, which can damage it.
Another pretty trough with spring flowers
Bird and rock
Moss crevice planter
I’ll leave you with a moss crevice planter basking in the occasional over-splash of a rock fountain.
What fun it was to see how Domenique has turned a passion for tufa troughs, alpine plants, and crevice gardening into a landscape that blends so well with his mountain home.
To learn more about Domenique’s garden, watch this video tour I found online.
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Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.
Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.
Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.
Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.
Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.
Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.
Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce
Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.
Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.
Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.
Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.
Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.
Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.
Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce
Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.
Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.
Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.
Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.
Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.
Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.
Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce
Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.
Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.
Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.
Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.
Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.
Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.
Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce
