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The AHA notes that "cutting back just 1, milligrams of sodium a day can significantly improve blood pressure and heart health. It's only calories and also has 1, milligrams of potassium for an added bonus. Plus, it's a good source of protein and supplies more than 30 percent of your daily fiber requirements," says Samantha Cassetty , MS, RD, nutrition and weight loss expert. Order Yours Now. Francis Hospital in New York. This is where size matters," cautions Brissette. Pair it with their Fruit Cup 0 mg sodium , and if you'd like, use half a packet of Honey Mustard Sauce 75 mg sodium for dipping for a total of milligrams sodium. Bring on the Greek yogurt. It is one of the few items at this restaurant that is low-sodium. Topped with dried fruit, this DDSmart oatmeal is a filling and relatively healthy way to power up your day. Subway certainly isn't a wealth of low-sodium choices, but you'd be hard-pressed to find a better option than this Veggie Delight sandwich. Truth be told, the fast-food counter probably isn't the best place to start and certainly doesn't deserve a regular spot in your healthy eating rotation, but that doesn't mean you have to avoid the drive-thru. Of course, we all crave fast food from time to time. Most people assume that pizza will break the sodium and the calorie bank, but at just calories per slice, you get a health bonus in addition to the lower calorie and sodium load β€”antioxidants from the veggies," say The Nutrition Twins. Instead, embrace your hankering and go for a slice of veggie-filled pizza from Pizza Hut. If you are looking to add a bit more protein to the sandwich without overloading on the high-sodium cold cuts, Montemayor suggests adding Swiss cheese. We reached out to nutrition experts and registered dietitians to put together a list of 20 low-sodium fast food orders so you can stick to your heart-healthy diet when on the road. Or, try asking for the lowest sodium salad dressing option from their menu, their Dijon Honey Mustard Dressing. Read This Next. Adding a single slice of cheese raises your sodium count to milligrams. Read more. People with kidney disease should also be mindful of sodium, as overconsuming the nutrient can put additional strain on your kidneys. I recommend these options because they contain higher quality ingredients and fresh fruit and vegetables in portion-controlled containers. And there is more than enough opportunity to make that thousand-calorie cut when you pull up to the drive-thru, where orders of burgers and fries easily climb upwards of 3, milligrams of sodium. This selection uses lettuce instead of the bun and comes in at milligrams sodium and calories. When you're craving a slice, you know all too well can lead to befriending an entire pie on your couch a few days later. To get more protein, "I'll also get a side order of two scrambled eggs which contain milligrams of sodium," she adds, a move which brings the total meal to milligrams of sodium. In one calorie box, you get rich protein-packed peanut butter, soft whole grain bread, tart calcium-rich yogurt dip, and cheese, plus crisp fruits and veggies," comments Maggie Moon, MS, RD, Los Angeles-based dietitian and author of The MIND Diet of this milligram sodium per box order. If you're following a low-sodium diet, you can still hit up the drive-thru armed with these dietitian-approved orders. You can also order the lowest sodium salad dressing option they have, their Dijon Honey Mustard Dressing, but since the whole packet is milligrams of sodium, try to only use half of it. With milligrams of sodium, consider this calorie shake a light meal or a solid post-workout protein shake treat. Need some fuel? This sandwich is one of the lowest sodium items on the Subway menu, making it a great option for those on a sodium restriction," says Montemayor. Check out our ranking of Panera's entire menu! Not every dish at the popular Mexican chain has to be a salt bomb. This menu item packs in a whopping 25 grams of protein for only calories and 19 percent of your sodium DV. Barring serious medical conditions, if you're traveling, in a hangry SOS-mode, or seriously craving a break from the slow-cooker , here are the 20 best low-sodium fast food finds that dietitians recommend. Chick-fil-A's Greek Yogurt Parfait with Granola is a solid bet if you're looking to limit your sodium intake. Looking for a low-sodium fast food breakfast option at Panera? If you order it on Subway's 9-Grain Wheat bread, "One 6-inch sandwich contains 12 percent of your sodium DV for calories, 2 grams total fat, 39 grams carbohydrates, 5 grams fiber, 5 grams sugar, and 9 grams of protein. More in Restaurants.{/INSERTKEYS}{/PARAGRAPH} In fact, the average American consumes more than 3, milligrams of sodium every day, according to the American Heart Association AHA. {PARAGRAPH}{INSERTKEYS}Looking to slash your sodium intake or are you following a low-sodium diet? Adding a fruit cup to the order provides a variety of nutrients and fiber with no added sodium. One Fresco Crunchy Taco with Beef has calories, 6 grams of protein, and 3 grams of fiber. More on Heart. You can add sour cream and chives for an extra 10 milligrams of sodium," shares Karen Z. Above all, stick to your doctor's guidelines. Kimberly Gomer , MS, RD, LDN, director of nutrition at Pritikin Longevity Center, a world-renowned lifestyle health resort program, recommends you pair your sub with "a nice big apple or another piece of fruit you've brought from home, and you're not only eating well, but you're also feeling full. This fast food salad provides healthy carotenoids like lutein and zeaxanthin, which help protect eyes from blue light exposure due to our devices and computer screens. Perri O. Blumberg is a freelance food, health, and lifestyle writer. Even if you aren't currently experiencing any of these health issues, it would also benefit you to reduce your sodium intake. By Perri O. Most Americans overshoot the FDA's sodium guidelines by a longshot. Pair it with a side salad and ask for some lemon or vinegar to squeeze on top. This Steel-Cut Oatmeal with Almonds, Quinoa, and Honey is a stellar choice, "[It has] only milligrams of sodium, contributing to only 9 percent of the daily value of sodium recommended per day," says Chef Julie Harrington , RD.