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Nowadays, we’re all told to watch our sodium intake. Although sodium is essential for proper muscle and nerve function in your body, too much salt can have negative health consequences. And most people in America eat way too much salt on a daily basis.
Here are the stats:
- According to the 2015-2020 Dietary Guidelines from the Centers for Disease Control and Prevention (CDC), Americans should consume less than 2,300 milligrams (mg) of sodium a day, but around 90% of Americans above the age of two consume a lot more than this.
- Persistently exceeding the recommended sodium intake can impact your long-term health, predominantly by affecting your blood pressure and heart health. There is an increasing amount of evidence pointing to the association between excess dietary sodium and chronic disease.
- Around 70% of sodium in the modern-day diet is consumed via processed or restaurant foods. Sauces, dips, and dressings fall under the category of ‘processed foods’. Most of us enjoy adding a big dollop of ranch dressing or mayonnaise onto our food, but these sauces and dips are partly responsible for the excessive dietary sodium consumption across America.
To try and tackle this problem, there is a range of low sodium store-bought options now available. Choosing low sodium alternatives means you can still enjoy your favorite sauces, dips, and dressings without negatively affecting your health.
What Defines A “Low Sodium” Sauce, Dip, & Dressing?
You can see how much sodium something contains by looking at the label. It is mandatory for food manufacturers to disclose how much sodium is in their products on their nutrition labels because it is such an important mineral in the body. The sodium content must be stated in milligrams of sodium per serving.
If a food item is labeled as ‘sodium-free’, it contains less than 5 mg of sodium per serving. For something to be classed as ‘low sodium’, it needs to contain less than 140 mg of sodium per serving.
Learn more How Much Sodium Is A Low Sodium Diet?
Why You Should Buy Low Sodium Sauces, Dips, & Dressings?
Sodium significantly affects your blood pressure by affecting the water balance in your body. Chronically high blood pressure (hypertension) increases your risk of heart disease, heart failure, stroke, and aneurysm.
Lowering high blood pressure by decreasing your salt consumption can, therefore, decrease your risk of developing heart disease and stroke. A healthy blood pressure reading is around 120/80 mm Hg.
Cardiovascular disease accounts for a quarter of deaths in America each year. Decreasing your total sodium intake is one of the most effective ways to decrease your risk of hypertension or heart disease. This becomes particularly important as you get older because blood pressure naturally rises as you age.
- If you’re looking for low sodium spice blends, check out my review of Flavor God.
Low Sodium Store-Bought Sauces
Here are four top low-sodium sauces that can be found in Kroger, Walmart, Costco, Wholefoods, and Amazon.
1. Silver Palate Low Sodium Marinara
This marinara sauce has an OptUp Nutrition Rating of 72, which is Kroger’s own unique formula (a scale of 1-100) for determining whether a food is healthy or not. Anything above 65 is deemed healthy because it’s a product low in sugar and sodium.
It’s made from whole tomatoes instead of tomato paste, giving it a fresh and vibrant taste. You won’t need to add any extra salt to your dishes using this marinara pasta sauce. It’s kosher, gluten-free, and natural.
- Sodium per serving (1 tbsp / 15 ml): 115 mg
- Buy at Amazon here.
2. Yo Mama’s Foods Gluten-Free, Keto Tomato Basil Pasta Sauce
This vegan pasta sauce is made with vine-ripened, non-GMO tomatoes. It’s perfect for your pizza or pasta dishes. It has a low glycemic index, making it ideal for those of you who are following a ketogenic diet.
Low carbohydrate diets have been shown to aid weight loss and lower LDL cholesterol, and can even be used as part of the treatment for diabetes mellitus.
- Sodium per serving (118g): 125 mg
- Buy at Amazon here.
3. Colgin Cellars Natural Hickory Liquid Smoke
The Colgin hickory liquid smoke sauce is perfect to help you reduce your sodium intake. It’s great for seasoning a range of dishes, including soups, pasta, salads, and poultry. If you love a smoky flavor and aroma, this is the sauce for you!
Research shows that artificial preservatives, such as nitrates, sulfites, and parabens, may contribute to asthma, neurological damage, and cancer. With this preservative-free, low-sodium hickory sauce, you can rest assured knowing you aren’t putting your health at risk.
- Sodium per serving (1 tbsp / 15 ml): 10 mg
- Buy at Amazon here.
4. Stevia Sweet BBQ Sauce
The low-sodium, gluten-free Stevia Sweet BBQ sauce has a delicious smoky flavor that you’ll love adding to any dish. With just one gram of sugar per serving, it’s keto and paleo-friendly, and helps to reduce your daily sugar consumption too.
- Sodium per serving (2 tbsp / 30 ml): 110 mg
- Buy at Amazon here.
Low Sodium Store-Bought Dips
Here are three low-sodium store-bought dips to check out in Albertsons, Kroger, Walmart, Costco, Wholefoods, and Amazon.
1. Casa de Sante Low FODMAP Certified Salsa
You won’t need to add any extra salt to your meals with the Casa de Santa chunky salsa. The tomatoes, peppers, jalapenos, and spices give this salsa a delicious spicy flavor. Being low FODMAP, it’s great for your gut health, and it’s gluten-free and dairy-free.
- Sodium per serving (2 tbsp / 30 ml): 140 mg
- Buy at Amazon here.
2. Newman’s Own Mild All-Natural Chunky Salsa
This Newman’s Own Mild All-Natural Chunky Salsa is a great low-sodium alternative to your usual chunky salsa. It’s got a tangy, yet sweet flavor that is perfect for your nachos, tacos, or salads.
It also comes in a recyclable glass jar, so you can do your part for the environment too. Recycling just one glass bottle saves enough energy to power your TV for one and a half hours!
- Sodium per serving: (32 g): 90 mg
- Buy at Amazon here.
3. Freshness Mild Guaranteed Guacamole
For a creamy blend of avocados, peppers, onion, and herbs, this guacamole is great for your party or family BBQ snacks, including sandwiches, wraps, nachos, and chips.
It is low in sodium and full of healthy fats (omega-3s and omega-6s) from the avocados in the guacamole. Omega-3 and omega-6 polyunsaturated fatty acids have been linked to improvements in heart health, cognitive function, and eye health.
- Price $2.88 for 8 oz
- Sodium per serving (2 tbsp / 30 ml): 115 mg
- Buy at Walmart here.
Low Sodium Store-Bought Salad Dressing
Here are four great low-sodium store-bought salad dressings. Again, you can find these items in Albertsons, Kroger, Walmart, Costco, Wholefoods, and Amazon.
1. Panera Bread at Home Low Sodium Balsamic Vinaigrette Dressing
For a sweet and robust addition to your salads, this vinaigrette dressing combines a range of healthy ingredients. It’s low in sodium, dairy-free, and gluten-free, and it contains no artificial sweeteners or preservatives. It’s a perfect topping for your summer salads or for a doughy appetizer.
- Sodium per serving (2 tbsp / 30 ml): 50 mg
- Buy at Amazon here.
2. Classic Sweet Herb Vinaigrette Salad Dressing
If you love a Dijon-style taste, this Classic Sweet Herb Vinaigrette Salad Dressing is a great choice. It makes for the perfect marinade for your meats, eggs, and salads, and can be used for your summer’s day parties or BBQs.
It’s low in sugar, free of dairy, nut-free, and low in calories. If you’re on a weight loss journey, the Classic Sweet Herb sauce will make it easier to stay within your calorie limit. Research shows that calories restricted diets contribute to improved overall health and decreased markers of aging.
- Sodium per serving (1 tbsp / 15 ml): 28 mg
- Buy at Amazon here.
3. Ken’s Steak House Apple Cider Vinaigrette Dressing
Whether you’re making a healthy lunch for you and your kids or hosting a dinner party for your friends, this vinaigrette dressing will definitely be well-received by all. It combines fresh apple flavors with a creamy base, creating a fruity flavor that suits most dishes. It’s a healthy, low-sodium option for your salads, vegetables, and slaws.
It contains apple cider vinegar, which has been shown to have antioxidant and antimicrobial effects and may help to lower blood sugar levels in those with type 2 diabetes.
- Sodium per serving (2 tbsp / 30 ml): 135 mg
- Buy at Amazon here.
4. Annie’s Balsamic Vinaigrette Salad Dressing
Annie’s Balsamic Vinaigrette combines mustard, expeller pressed vegetable oil, mustard, and honey to create a smooth, mellow flavor. It’s ideal for your salad, meat, and pasta dishes.
This salad dressing contains no artificial flavors or colors and uses 100% organic ingredients that are grown without pesticides, making it healthier for you and the environment.
- Sodium per serving (2 tbsp / 30 ml): 60 mg
- Buy at Amazon here.
Other Low Sodium Foods
- 10 Best Low Sodium Hot Sauce, Chili Sauce, & Buffalo Sauce
- 10 Best Low Sodium Store Bought Stir Fry Sauces
About The Author
Athina Crilley is a Biochemistry graduate, a qualified personal trainer, and nutrition coach. She is passionate about helping women to balance their hormones and cycle. She is the host and producer of Finding Flo podcast, which covers all things women’s health and nutrition.