According to the American Heart Association, nearly half of adults have high blood pressure.
You may think, back up, I thought this blog was about low-sodium seasonings and sauces. You may even check the title and wonder if you clicked on the right article. Trust me, you did.
That statistic is why we are talking about low-sodium sauces and seasonings in the first place. Choosing a low-sodium lifestyle is key to preventing and treating high blood pressure, which can lead to heart disease if we don’t manage it. The recommended limit on sodium is 2,300 milligrams per day, but most Americans eat 3,400 milligrams daily. This could be why so many of us struggle with high blood pressure.
Seasonings and sauces are the foundation of flavorful cooking. Have you ever eaten unseasoned chicken breast? Sauceless pasta? What do these have in common?
They lack the best part: seasonings and sauces.
Now, how about a rosemary-rubbed chicken breast with herb cream sauce? Pesto pasta? I don’t know about you, but that sounds tastier to me!
You may think that choosing low-sodium seasonings and sauces won’t make a difference, but it’s the perfect first step to adopting a low-sodium lifestyle. When we understand how to make and find low-sodium seasonings and sauces, we enjoy our food while also taking our heart health back into our hands.
To learn more about reducing sodium intake, read our Salt 101 blog.
Homemade Seasoning Blends
I used to think seasonings only came prepackaged in a bottle. For example, if I wanted to eat tacos, I needed to buy taco seasoning. Unfortunately, many premade seasoning mixes have a high sodium content, unless they specifically state they are salt-free.
I realized recently that I could prepare my own seasoning blends, often using common household spices – and you can too! Since seasonings are simply a blend of spices, they often take just a few minutes to prepare. Not only does this save money by reducing the amount of blends you buy, but you also gain control over the amount of sodium you add.
Want an easy place to start? Check out our collection of Homemade Salt-Free Seasonings, including familiar favorites like Taco Seasoning or Cajun Seasoning.
Homemade Sauces
Just like with seasonings, it’s easier to make homemade sauces than you think it is! It can also lower food waste, especially for sauces that always go bad in the fridge before you eat it all. This way, you can make smaller batches of sauce that taste better and allow you to control how much salt you add.
Check out the table below to compare the sodium content of our most popular, low-sodium sauce recipes to the store-bought versions.
Find a full selection of dips and sauces on our website here.
Sauce | Recipe Sodium Content Per Serving (in milligrams) | Store-Bought Sodium Content Per Serving (in milligrams) |
| Ranch | 23 mg | 260 mg |
| BBQ Sauce | 20 mg | 330 mg |
| Pasta Sauce | 15 mg | 470 mg |
Store-Bought Seasoning Blends and Sauces
On the other hand, sometimes buying a store-bought seasoning or sauce is easier and cheaper than making it, especially if you don’t have the ingredients.
How can you figure out which products have low sodium and which have high sodium content?
The easiest way to check is to look at the nutrition facts label. Here are some tips on reading nutrition labels, but if you want an in-depth guide, read our blog post on Understanding Nutrition Labels.
Use the 1 For 1 check
We like to use the 1 For 1 check, which means the product has one milligram of sodium or less for every calorie. For example, if a product is 90 calories, see if it has under 90 milligrams of sodium. This helps to align our sodium intake to the recommended daily allowance of 2,300 milligrams or less. See the graphic below for reference.
Understand the Daily Value
On the right side of a nutrition label is the % Daily Value, which shows how much of the recommended daily amount of sodium is in the food.
- Below 5% of the daily value is considered low sodium.
- Over 20% of the daily value is considered high sodium.
- Does this product meet the 1 For 1 check?
No, because it has more milligrams of sodium (180mg) than calories (140 cal).
- Is this product considered low-sodium?
No, because it has 8% of the daily value of sodium. This means 8% of the total amount of sodium we should eat per day is in this food.
Final Thoughts on Store-Bought Sauces
Most salty sauces have lower-sodium versions available, but don’t be fooled! Just because a product advertises that it contains less sodium than the original doesn’t mean it is a low-sodium product! Be wary of the following claims, because they do not legally mean that the product has to stay under a certain amount of sodium per serving.
- Unsalted
- No Salt Added
- Reduced-sodium
- Lower-sodium
Look at the nutrition facts label rather than trusting what the front of the packaging says about the amount of sodium in a product.
For example, here is a list of sauces that have a higher sodium content than you may expect, in both the original and reduced sodium versions:
| Product | Sodium Content in Original | Sodium Content in Reduced Sodium Version |
| Chicken Broth (1 cup) | 860 mg | 570 mg |
| Soy Sauce (1 Tbsp) | 960 mg | 575 mg |
| Pasta Sauce (0.5 cup) | 470 mg | 350 mg |
Notice that even though the reduced-sodium versions are still high in sodium, they are often much lower than the original. This still makes them a better everyday option for a low-sodium lifestyle!
Summary
With a few practical tips, it’s easier than ever to make a low-sodium lifestyle your lifestyle.
Until then: start here, start small, and start now.
Start with your choices in seasonings and sauces!