Most of us are getting way too much salt in our diets. In fact, 90% of us surpass the recommended maximum daily intake of 2300 mg. And our average daily intake is 3400 mg!

Because excess sodium puts stress on the heart & kidneys, and greatly increases the risk of developing high blood pressure, we need to reduce the amount of sodium we eat.

One of our strategies is to incorporate low sodium products into our recipes & meal plans.

But of course, taste is important too!

So our nutritionist Narina scours the shelves at Trader Joe’s for products that are both low in sodium and full of flavor.

Below are her top ten recommendations.

See the products!

• Check out our YouTube video to learn more about these products and how we use them. (And be sure to hit the Subscribe button for more recipe videos, meal ideas, and Trader Joe's product recommendations!)

SALSA: 

Hatch Valley Salsa

Because this salsa has a strong, robust flavor, you won’t miss the salt. It goes great with just about anything. We love it as a dip, but it also makes a great flavor booster in eggs, stir-fries, or salad dressing.

• Serving size: 2 tablespoons
• Sodium: 65 mg
• Compare to 210 mg in a typical jarred salsa

PROTEIN: 

Grilled Chicken Strips

These fully cooked chicken strips are perfect for adding healthy protein to any dish without any of the prep work. They’re great in salads, wraps, stir-fries, pasta, and more.

• Serving size: 3 oz.
• Sodium: 200 mg
• Compare to 450 mg in rotisserie chicken

SEASONING: 

21 Seasoning Salute

This versatile, all-purpose seasoning has ZERO sodium, so feel free to use as much as you’d like! The basil, oregano, and thyme give it an Italian flavor, but because it’s a mix of so many different seasonings (21 of them!), every bite is different. You might taste black pepper in one bite, cayenne in the next, and maybe lemon in the next. It’s delicious on all types of dishes, including fish, chicken, and roasted veggies.

• Serving size: ¼ teaspoon
• Sodium: 0 mg
• Compare to 180 mg in other seasonings

SALAD:

Super Spinach Salad

This refreshing salad is a colorful mix of veggies, quinoa, cranberries, and a delicious carrot miso ginger dressing. Add one serving of protein to make it a complete meal. 

• Serving size: 1 pack
• Sodium: 340 mg
• Compare to 640 mg in other premade salads

FROZEN FOOD: 

Riced Cauliflower Stir Fry

If you’re craving stir fried rice, use this instead! It tastes better than takeout and has a fraction of the sodium. In addition to the riced cauliflower, it has green peas, red peppers, grilled corn, and spring onions. For a satisfying & well-balanced meal, add more veggies, ½ avocado, 3 oz. protein, and ¼ cup brown rice. 

• Serving size: 1 cup
• Sodium: 190 mg
• Compare to 363 mg in 1 cup of fried rice

SOUP: 

Organic Creamy Tomato Soup - Low Sodium

This rich & creamy tomato soup is high in vitamin A, potassium, and lycopene (a powerful antioxidant). Just add veggies & protein and you’ve got yourself a meal! 

For extra flavor without extra sodium add Fire Roasted Bell Pepper & Onions from TJ’s frozen section. 

• Serving size: 1 cup
• Sodium: 105 mg
• Compare to 471 mg in 1 cup tomato soup

TREAT: 

Unsalted Organic White Corn Tortilla Chips

Craving the delicious crunch of chips but need to keep your sodium in check? These chips will give you the satisfaction of munching on chips, without any of the sodium! Pair them with veggies and your favorite protein-rich dip for a healthy afternoon snack. 

• Serving size: 14 chips
• Sodium: 0 mg
• Compare to 239 mg Tostitos Tortilla Chips

SNACK: 

Roasted Unsalted Almonds

These crunchy, flavorful nuts have all the health benefits with none of the sodium! They’re packed with vitamin E, magnesium, and potassium. Pair them with a serving of fruit for a healthy morning snack.

• Serving size: ¼ cup
• Sodium: 0 mg
• Compare to 120 mg in ¼ cup Roasted & Salted Almonds

DRESSING: 

Balsamic Vinaigrette

Bottled dressings can add lots of sodium to a healthy salad! That’s why we love keeping this simple, delicious dressing in the fridge. It’s great over a simple salad of greens, cherry tomatoes, shaved Parmesan, and onions. We also love to drizzle it on top of roasted veggies. 

• Serving size: 2 tablespoons
• Sodium: 60 mg
• Compare to 280 mg Newman’s Own Balsamic Vinaigrette

PROTEIN: 

Solid White Albacore Tuna in Water - No Salt Added 

Canned tuna is a quick & simple source of protein. It’s also an excellent source of vitamin B12 which helps form new red blood cells and can prevent anemia. Add it to a bed of greens, spread it onto a sandwich, or pair it with veggies to enjoy as a snack.

• Serving size: 1 can
• Sodium: 45 mg
• Compare to 340 mg in regular Starkist Canned Tuna