Low Sodium Salad Dressing

This low sodium salad dressing on the pear and arugula salad is a beautiful blend of sweet, tangy, and savory. What makes it extra special? It’s ready in minutes. You’ll love the sweet garlic balsamic flavor that ties everything together — without the hidden sodium found in many store-bought dressings.

If you’re looking for a heart-healthy salad that’s equal parts nourishing and satisfying, you’ll love this one.

This post is sponsored by the Canadian Sugar Institute. All opinions and thoughts expressed in this article are my own.  I only share products and services I genuinely believe will benefit my readers. In this recipe, adding sugar not only enhances the flavor but also helps the vinaigrette emulsify, creating the perfect consistency – all while staying within the recommended daily added sugar intake.

Why Is This Low Sodium Vinaigrette & Salad Heart Healthy?

This pear and arugula salad with a low sodium salad dressing is inspired by heart-healthy eating patterns. These eating patterns include the DASH Diet, Mediterranean Diet and Portfolio Diets. All three diets emphasize plant based foods like fruits, vegetables, nuts, healthy fats, and fiber.

Heart-Healthy Ingredients and Their Benefits

Arugula

This peppery leafy green is rich in antioxidants, including vitamin K and nitrates. Two nutrients which support blood vessel health and may help lower blood pressure (1). An easy swap for arugula if you can’t find it in your grocery store is spinach, or you can even add both for a spinach arugula salad. 

Pears

Pears are naturally sweet and fiber-rich. Pears add nutrients like potassium and soluble fiber—great for supporting healthy cholesterol levels as per the portfolio diet.  Be sure to check out this pear ratatouille for another heart healthy recipe.

Sunflower Seeds

Sunflower seeds are one of 39 foods to unclog arteries, and a fantastic source of plant based protein. Bonus: they add the perfect crunch!

Goat Cheese

A little goes a long way. Goat cheese offers creaminess, calcium and protein, without overdoing the saturated fat.

Dried Cranberries

These dried cranberries add a pop of tart sweetness and are rich in antioxidants.  

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats, vitamins E and K, and olive oil is high in polyphenols, which are compounds that have antioxidant and anti-inflammatory properties, which can help reduce the risk of heart disease and stroke.

Garlic, Dijon Mustard & Balsamic Vinegar

These ingredients are flavor boosters with antioxidant properties, and garlic is one of 39 foods that can actually lower your blood pressure too. They add depth and richness to this low sodium salad dressing, without adding the salt that can increase blood pressure. 

White Sugar   

Sugar often gets a bad reputation, but in this low sodium salad dressing recipe, it plays an important role beyond just sweetness. The small amount of added sugar helps balance the acidity of the balsamic vinegar and makes this dressing shine, without the sodium. It’s all about moderation.

When it comes to heart health, research suggests that excessive added sugar intake can contribute to inflammation, high triglycerides, and an increased risk of cardiovascular disease. However, the key is moderation. The American Heart Association recommends limiting added sugar to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men (2).

This recipe keeps added sugar in check. Plus, pairing it with fiber-rich seeds, vegetables and fruits help support stable blood glucose levels and helps it fit within an overall heart healthy diet. 

How to Make This Low Sodium Salad Dressing

No culinary skills needed here. Just chop the garlic, and pear, and you are halfway there.

Add the extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, and sugar to a mason jar, and shake (yes, that’s all you need to do to make this low sodium salad dressing).

Then toss the arugula, cranberries, goat cheese, sunflower seeds and chopped pears to a bowl and mix into a beautiful pear and arugula salad. Drizzle with the low sodium salad dressing, and voila, you are done! 

This quick recipe makes a satisfying low sodium meal you’ll want to repeat.   

Video Tutorial

Watch how quickly this low sodium salad dressing comes together. (Veronica to add instagram reel here)

Make-Ahead Tips & Storage

Once mixed, this low sodium salad dressing recipe can be kept fresh and delicious for 3-5 days by storing it in an airtight container in the refrigerator. 

This is perfect for meal prep – just shake and pour when needed! 

Customizations & Swaps

Make this low sodium salad dressing your own by adding fresh or dried herbs and spices of your choice.

Bulk it up into a full meal with plant protein like lentils or chickpea, and whole grains like barley or farro.

More Low Sodium Recipes You’ll Love

Check out the directory of low sodium recipes here, or my favorites below:

Final Thoughts

This pear and arugula salad is proof that eating a low sodium diet for heart health doesn’t have to be boring. With the right combination of flavors and textures—and a little DIY dressing magic—you can turn a simple bowl of greens into something crave-worthy.

Low sodium salad dressing is an easy, delicious way to cut back on sodium without sacrificing taste. Give this pear and arugula salad a try, and don’t forget to let me know how you make it your own, like adding lentils and barley for a complete meal!