Delicious Low-Sodium Foods That Make Healthy Eating Easy

33. Brown Rice: A Whole Grain Staple That Won’t Spike Sodium

Brown rice is a fiber-rich, minimally processed whole grain that’s naturally low in sodium and high in key nutrients like magnesium and selenium. Its slow-digesting carbs provide steady energy, while its nutty flavor pairs beautifully with a range of spices and herbs. Unlike seasoned rice blends that often hide loads of sodium, plain brown rice lets you build flavor from scratch—think garlic, cumin, turmeric, or citrus zest. Use it as a base for stir-fries, burrito bowls, or veggie-packed pilafs. It’s a hearty, affordable, and customizable grain that supports heart health without sabotaging your sodium goals.

34. Grapes: Sweet, Portable, and Zero Sodium

Grapes are a perfect low-sodium snack—portable, juicy, and loaded with antioxidants like resveratrol, which supports heart health and fights oxidative stress. These bite-sized fruits are also a great source of hydration and natural sugars, making them ideal for curbing cravings without reaching for salty processed snacks. Red, green, or black—each variety brings its own flavor twist. Freeze them for a summer treat, toss them into salads for a sweet-salty contrast, or roast them with balsamic vinegar for a gourmet low-sodium side. Grapes prove you don’t need added salt to enjoy bold, complex, and satisfying flavors.