What drinks have the lowest sodium?

For example, most brands of bottled water contain almost no sodium, as well as most fruit juices. If you like to drink vegetable juice, the low-sodium versions make a good choice.

healthyeating.sfgate.com - Low Sodium Foods & Drinks - Healthy Eating | SF Gate

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If you're like most Americans, you probably get too much sodium in your diet. While sodium is an essential nutrient that helps maintain fluid balance and transmit nerve impulses, you only need it in small amounts, according to the Harvard School of Public Health. High intakes of sodium can raise blood pressure and may increase your risk of stomach cancer. Having a list of low-sodium foods and drinks can help you keep your sodium intake under control.

Fruits and Vegetables Are Naturally Low in Sodium

A healthy way to limit the sodium in your diet is to eat more fresh fruits and vegetables. Most are either very low in sodium or sodium free. Fruits and vegetables with zero grams of sodium include plums, cherries, persimmons, peaches, nectarines, tomatillos and baby zucchini squash. Fruits and vegetables with 5 milligrams of sodium or less include avocados, blueberries, grapes, pomegranates, oranges, watermelon, strawberries, pears, peas, potatoes, corn, sweet peppers, romaine lettuce, white mushrooms and cucumbers.

Check the Label for Grains, Cereals and Breads

When looking at packaged goods, such as bread and ready-to-eat cold cereal, use the nutrition label to help you identify low-sodium foods. A low-sodium food contains 5 percent of your daily value for sodium, which is 120 milligrams of sodium per serving. Plain rice and pasta without sauces or seasoning packets are also low in sodium, as well as unprocessed whole grains such as millet and brown rice. If you like to snack, unsalted pretzels and air-popped popcorn without added salt are healthy choices.

Keep Your Meat, Fish and Eggs Fresh

Fresh meat and fish that are minimally processed, as well as whole eggs, are the healthiest choices when looking for low-sodium foods. Some processors add sodium to fresh meat, so you need to read the label before purchasing. Meat and fish with less than 50 milligrams of sodium per 3-ounce portion include salmon, top round, pork chops, cod, yellow fin tuna, chicken breast and drumstick and light and dark meat turkey. Hot dogs, ham and luncheon meats are very high in sodium and should be avoided when limiting sodium intake.

No-Salt Nuts, Seeds and Beans

Nuts and seeds are naturally low in sodium, so look for unsalted varieties. As a canned food, beans are a source of sodium in the diet. To limit intake, look for beans with labels that read "no salt added" or "low sodium." You can also limit the sodium in your diet using dry beans instead of canned. Most cooked beans without added salt have less than 5 milligrams of sodium per serving.

Some Sodium in Dairy

Dairy foods are a source of sodium in the diet, but the amount is fairly low. One cup of nonfat milk, for example, contains 130 milligrams of sodium, while a 6-ounce container of plain yogurt has 119 milligrams. As a processed food, cheese can be high in sodium, so look for low-sodium varieties, such as natural Swiss cheese, to limit intake.

Oils and Low-Sodium Condiments

Fats and condiments add flavor to food, but can be high in sodium. To limit intake, use plain oils such as olive or canola oil, and unsalted butter and margarine. Low-sodium mayonnaise and salad dressings are also available to help you limit sodium intake. To add flavor to food without the salt, use vinegar, lemon, lime, ginger, garlic, onion and salt-free herbs and spices.

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