usually cooking your own meals will greatly decrease the sodium (unless you use a lot of pre-packaged stuff when you are cooking). If you use canned beans/veggie, rinse them first to get rid of some of the sodium.
carbs? Well, why not aim for HEALTHY carbs. Brown rice instead of white, whole grain bread, whole wheat pasta, etc. Try bulghur and quinoa. (for me, quinoa has to be IN something. It has kind of a bitter taste on its own. But I'll mix it with brown rice or put quinoa in soup or with vegetables and it's fine)
If you are a pasta freak, try spaghetti squash. You can get a really healthy meal with a LOT of volume using spaghetti squash in place of pasta.
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