This is a tricky issue because Sodium is SO important. It carries glucose and proteins into cells, sends nervous signals, is responsible for controlling water balance, causes contraction and relaxation of muscles, and largely helps maintain metabolic balance. However, it can increase blood pressure, damage kidneys, and lead to Diabetes.
One of the biggest sources of sodium is processed food. Because I’m extremely hypotensive (low BP), I, for example, use a lot of boxed rices. If you have sodium problems, use your preferred rice straight from the bag. The sodium content comes from the seasoning packets in the boxed rices, so using your own rice or not adding the packet will drastically reduce sodium.
The broth and stock used in recipes is very high sodium. Luckily, you can get *almost* sodium free stock (the entire container has about 15% of your daily needs. Divide this into multiple quarts that yield multiple meals and it is essentially a no sodium product). The is not available at Walmart, but I found it at Super Target, Whole Foods, and higher end suppliers.
Condiments have a lot of sodium too. Making your soups more bland by reducing the seasonings will drastically cut sodium content. Read the labels. Most “Light/Reduced Sodium” condiments aren’t. You have to look for “Sodium Free” or ”Very Low Sodium”. Use fresh seasonings and citric juices.
The one true trick to reducing sodium is FRESH products. Whether it’s spices, broth, rice, or even meats, fresh food doesn’t have the preservatives that packaged and stored food does. The only thing to be cautious of is if you buy fresh ingredients to make sure you cook your soup within a few days. Nutrient value is a function of time, so the longer you let fresh food sit the more of its punch it loses.