- Sodium is an essential mineral that’s beneficial when enjoyed in moderation.
- Opt for high-sodium foods that are nutrient-dense and minimally processed, like nuts, olives, fermented foods and canned seafood.
- Consult a healthcare professional for personalized advice regarding your diet and sodium intake.
Sodium is an essential mineral in our diets, but it’s also something most of us eat too much of. Over time, too much sodium can increase your risk for high blood pressure, kidney problems, heart disease and stroke. So, it’s often best to keep your sodium intake in a healthy range to protect your body from long-term complications. The American Heart Association recommends consuming 2,300 milligrams (mg) of sodium or less per day for most healthy adults and limiting intake to no more than 1,500 mg if you have high blood pressure. Yet, despite these recommendations, it’s estimated that the majority of Americans consume more than 3,400 mg of sodium daily on average.
Still, while you don’t want to consume too much sodium, having some sodium in the diet is important for keeping electrolytes balanced—especially if you sweat often or exercise regularly, explains Randy Evans, M.S., RDN, LD. Generally speaking, it’s OK to salt your food when cooking, or eat naturally high-sodium foods in moderation. Here, dietitians share their picks of the best higher-sodium foods that are actually healthy for you. Just make sure to talk with your doctor before making any dietary changes, especially if you have been told to cut back on sodium in your diet for medical reasons.
1. Nuts, Seeds and Nut Butter
Nuts, seeds and nut butter can be salted during the manufacturing process, but that doesn’t mean you should avoid them. “I do generally recommend unsalted nuts, but nuts are so good for you in general that they are fine to eat either way,” says Natalie Rizzo, M.S., RD.
“Eating walnuts daily can actually increase ‘good’ HDL cholesterol and positively affect blood sugar levels,” she adds. Salted nuts and seeds also provide a boost of electrolytes, which may be helpful when hiking or after a tough, sweaty workout. Depending on the product, 1 ounce of mixed nuts contains about 87 mg of sodium.
If you prefer less sodium, look for “lower-sodium” or “50% less salt” varieties. Or, if you’re roasting your own at home, use seasonings, like spice or garlic and herbs, in place of some of the salt.
2. Fermented Foods
Sauerkraut and kimchi are fermented foods that are loaded with gut-healthy probiotics. However, to make these foods, you need a key ingredient: salt. Besides extending the shelf life of these products, salt is a key component for fermentation as it helps encourage the growth of good bacteria.
While the sodium content of kraut and kimchi may seem high at first—two tablespoons of Frank’s Kraut contains 180 mg of sodium—these foods are so flavorful that it’s easy to stick to a single serving, or less, per meal.
Rizzo agrees, saying, “[These] tend to be the types of foods that you don’t eat a large portion of in one sitting. Because of that, I definitely wouldn’t worry about adding some kraut to your sandwich or some kimchi to your stir-fry.” She adds, “The positive aspects definitely outweigh the salt here.”
Other examples of healthy fermented foods include kefir, yogurt, kombucha, miso and tempeh, all of which vary in their sodium content.
3. Olives
Hello, Mediterranean diet! Olives are a staple of this healthy eating pattern, thanks to their high antioxidant and monounsaturated fat content. They’re also naturally salty. “Olives are really nutritious, and Kalamata olives are one great option as they are packed with healthy fats, vitamins, minerals and phytonutrients,” says Evans. “Adding olives to foods can boost the nutrient status while adding some extra healthy fat and a salty flavor,” he adds.
Just 4 olives contain a whopping 248 mg of sodium, making them an easy way to add a punch of flavor to a salad or sandwich—just be mindful of the amount you choose and try to stick to one serving.
4. Canned Seafood
It’s time to whip out that canned tuna or salmon for lunch on the go! Lauren Harris-Pincus, M.S., RDN, says that while seafood naturally contains some sodium, canned seafood is often packaged with added salt to extend its shelf life. “A typical can contains 400 to 600 mg of sodium, which may seem high,” she says. However, Harris-Pincus notes that because “most Americans do not consume the recommended 8 to 12 ounces of seafood per week,” the benefits of eating more fish may outweigh the higher sodium intake.
In addition to being an excellent source of anti-inflammatory omega-3 fatty acids, canned fish also provides protein, which can help you feel fuller longer after your meal. Overall, as long as you’re limiting ultra-processed foods, eating canned fish likely won’t take you overboard on sodium for the day, says Harris-Pincus. Just resist the urge to add salt to your tuna salad, since you’re already getting plenty from the can.
5. Cottage Cheese
Cottage cheese is a good source of calcium and an excellent source of protein. But, depending on the variety, it can be high in sodium. However, Harris-Pincus says that you shouldn’t be overly concerned about the sodium content in cottage cheese as long as the rest of your meal or snack contains mostly whole foods that aren’t as salty.
“Since adequate protein at breakfast is tough for most people to achieve, cottage cheese is a great option,” she adds. Try our High-Protein Cottage Cheese Bowl for a savory, protein-packed start to your day. Or you can enjoy it as a salty snack post-workout to get back some of those electrolytes!
6. Canned Beans
“Personally, I always eat canned beans because they are an affordable and healthy plant-based protein,” says Rizzo. However, depending on the variety, canned beans often contain sodium. “I always recommend rinsing them in cold water to remove some of the sodium,” Rizzo says. “For those who need to watch their salt intake because of high blood pressure or kidney issues, they can opt for dried beans or low-sodium varieties,” she adds.
However, if you don’t need to limit salt for medical reasons, canned beans are a must-have in a healthy pantry: They’re high in protein and fiber, versatile, long-lasting and budget-friendly.
Canned Bean Recipes to Try
The Bottom Line
Sodium plays a vital role in maintaining essential bodily functions, including hydration and electrolyte balance. While it’s important to avoid overconsuming sodium to reduce the risk of health issues like high blood pressure and heart disease, enjoying it in moderation is beneficial, especially for athletes and active individuals.
Striking the right balance involves being mindful of dietary sodium sources and making informed choices, such as opting for nutrient-dense, whole foods that may contain sodium. With moderation, planning and consideration of your health needs, sodium can be part of a balanced and healthy lifestyle that supports overall well-being. Always consult a healthcare professional for personalized advice regarding your diet and sodium intake.
