Advertising
Advertising

Stop Eating So Much Salt! These Are The Low Sodium Foods That You Should Eat!

Stop Eating So Much Salt! These Are The Low Sodium Foods That You Should Eat!

Despite the growing number of warnings by the health experts, our diet is still abundant with processed foods that contain excessive amounts of salt that is detrimental to our health. What too much sodium does to our health is that it increases the volume of blood in our blood stream, which results in high blood pressure, heart attack, stroke, heart failure, stomach cancer, osteoporosis, kidney stones and headaches[1], not to mention the weight gain and bloating as a result of water retention. With high blood pressure being a leading cause of cardiovascular disease, it has become evident that lower sodium intake is one of the most important prevention measures.

High sodium foods we use in our diet include

  • Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
  • Frozen breaded meats and dinners, such as burritos and pizza
  • Canned entrees, such as ravioli, spam and chili
  • Salted nuts
  • Beans canned with salt added
  • Buttermilk
  • Regular and processed cheese, cheese spreads and sauces
  • Cottage cheese
  • Bread and rolls with salted tops
  • Quick breads, self-rising flour, biscuit, pancake and waffle mixes
  • Pizza, croutons and salted crackers
  • Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
  • Regular canned vegetables and vegetable juices
  • Olives, pickles, sauerkraut and other pickled vegetables
  • Vegetables made with ham, bacon or salted pork
  • Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots
  • Commercially prepared pasta and tomato sauces and salsa
  • Regular canned and dehydrated soup, broth and bouillon
  • Cup of noodles and seasoned ramen mixes
  • Soy sauce, seasoning salt, other sauces and marinades
  • Bottled salad dressings, regular salad dressing with bacon bits
  • Salted butter or margarine
  • Instant pudding and cake
  • Large portions of ketchup, mustard

According to American Heart Association [2] “With 65% of sodium in their diet coming from supermarkets and 25% from restaurants 9 out of 10 Americans consume too much sodium, exceeding the dosage recommended by AHA by 1900mg.”

Health benefits of a low sodium diet

Low sodium diet is strongly recommended as it not only improves the overall health and appearance, but it also affects three major risk factors – high blood pressure, stroke and coronary heart disease.

A research [3] comprised of 14 cohort studies and five randomized controlled trials reporting all cause mortality, cardiovascular disease, stroke, or coronary heart disease, 37 randomized controlled trials measuring blood pressure, renal function, blood lipids, and catecholamine levels in adults and nine controlled trials and one cohort study in children reporting on blood pressure shows three major health benefits of low sodium diet

  • In adults a reduction in sodium intake significantly reduced resting systolic blood pressure by 3.39 mm Hg and and resting diastolic blood pressure by 1.54 mm Hg
  • In children, a reduction in sodium intake significantly reduced systolic blood pressure by 0.84 mm Hg and diastolic blood pressure by 0.87 mm Hg
  • Lower sodium intake is also associated with a reduced risk of stroke and fatal coronary heart disease in adults

Suggested list of low sodium foods

Even though pervasive in our diets, high sodium foods are not that difficult to avoid or to replace by healthier alternatives. Here is a list of healthy, low sodium alternatives to the previous list, suggested by the Dietary Guidelines for Americans [4] and AHA Sodium blog, [5] complete with recipes for you to try at home.

Meat, fish, eggs, beans and peas

  • Fresh meat (beef, veal, lamb, pork), poultry, fish or shellfish – low in sodium, rich in protein and iron
  • Eggs – low in sodium, rich in protein and omega -3 fatty acids
  • Dried or frozen beans and peas – low in sodium, rich in protein and iron

Suggested daily intake: 2-3 servings per day

Advertising

Recipe suggestions:

Scallop ceviche

    Low calorie and low sodium delicious lunch choice.

    White bean and roasted garlic dip

      Healthy home-made dip low in sodium and rich in fiber and protein.

      Dairy

      • Low-sodium cheese (swiss, goat, brick, ricotta, fresh mozzarella)
      • Cream cheese (light and skim)
      • Milk (1% or skim)

      Suggested daily intake: 2-3 servings per day

      Recipe suggestion:

      Phyllo Shells, Goat Cheese, and Jam

      Advertising

        Creamy, crunchy, low calorie and low sodium snack

        Fruits and vegetables

        • Fresh, frozen, canned, or dried fruits
        • Fresh or frozen vegetables without added sauces
        • Low-sodium tomato juice or V-8 juice
        • Low-sodium tomato sauce

        Suggested daily intake: 5 or more servings per day

        Recipe suggestions:

        Double Apple Crumble

           Rich, low sodium dessert.

          Banana Nut Oatmeal

            Zero-sodium, healthy breakfast choice.

            Beet, Orange, and Ricotta Salad

            Advertising

              Tasty and healthy salad super rich in protein and fiber.

              Tomato Stacks

                Low calorie, low sodium, savory snack.

                 Breads, grains

                • Low-sodium breads
                • Low-sodium cereals (old-fashioned oats, quick cook oatmeal, grits, Cream of Wheat or Rice, shredded wheat)
                • Pasta (noodles, spaghetti, macaroni)
                • Rice
                • Low-sodium crackers
                • Low-sodium bread crumbs
                • Granola
                • Corn tortillas
                • Plain taco shells

                Suggested daily intake: 6 or more servings per day

                Recipe suggestions:

                Easy Granol

                  Healthy breakfast choice with only 22mg of sodium, and 3 grams of protein and fiber.

                  Advertising

                  Pappardelle With Lemon Gremolata and Asparagus

                    Great dinner choice rich in vitamin K, protein and fiber.

                    Sweets (consume in moderation)

                    • Sherbet, sorbet, Italian ice, popsicles
                    • Fig bars, gingersnaps
                    • Jelly beans and hard candy

                    Recipe suggestion

                    Triple Chocolate Surprise Brownies

                      Low calorie, rich and fudgy dessert.

                      Fats, oils, condiments (consume in moderation)

                      • Low-sodium butter and margarine
                      • Vegetable oils
                      • Low-sodium salad dressing
                      • Homemade gravy without salt
                      • Low-sodium soups
                      • Low-sodium broth or bouillon
                      • Lemon juice
                      • Vinegar
                      • Herbs and spices without salt
                      • Low-sodium mustard
                      • Low-sodium catsup
                      • Low-sodium sauce mixes

                      Featured photo credit: Pixabay via pixabay.com

                      Reference

                      [1] https://www.ncbi.nlm.nih.gov/pubmed/19110538
                      [2] SOURCE:American Heart Association
                      [3] SOURCE:Effect of lower sodium intake on health: systematic review and meta-analyses
                      [4] SOURCE: Dietary Guidelines for Americans 2015-2020
                      [5] SOURCE: AHA Sodium blog/

                      More by this author

                      Ana Erkic

                      Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

                      Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent 15 Things To Stop Doing If You Want To Be Truly Happy

                      Trending in Health

                      1 Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast 2 11 Amazing Health Benefits of Garlic (Backed by Science) 3 10 Expert Tips for Computer Eye Strain Relief 4 What to Eat After a Workout? 10 Foods You Should Never Eat 5 How to Burn Calories Effectively (the Healthy Way)

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on November 18, 2020

                      50 Habits of Highly Successful People You Should Learn

                      50 Habits of Highly Successful People You Should Learn

                      If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

                      That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

                      Here’re 50 habits of successful people you should learn:

                      1. Believe It to See It

                      Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

                      2. See Problems as a Wonderful Gift

                      While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

                      3. Keep Looking for Solutions

                      Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

                      4. Remember It’s All About the Journey

                      Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

                      5. Feel the Fear and Do It Anyway

                      There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

                      6. Always Ask Productive Questions

                      It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

                      7. Understand the Best Waste of Energy Is Complaining

                      Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

                      8. Don’t Play the Blame Game

                      Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

                      Advertising

                      9. Maximize Your Strengths

                      Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

                      10. Be in It to Win It

                      Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

                      11. Know That Success Attracts Success

                      People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

                      12. Actually Choose to Be Successful

                      Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

                      13. Visualize, Visualize, Visualize!

                      You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

                      14. Be a One-Off Original

                      Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

                      15. The Perfect Time to Act Is Now

                      Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

                      16. Keep Learning, Keep Growing

                      Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

                      17. Always Look on the Bright Side of Life

                      Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

                      18. Having a Bad Day? Do It Anyway!

                      We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

                      19. Sometimes Risky Business Is Needed

                      Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

                      Advertising

                      20. Accept Challenge All the Time

                      Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

                      21. Make Your Own Luck

                      In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

                      22. Ignite Your Initiative

                      While many people are reactive, successful people are proactive – taking action before they have to.

                      23. Be the Master of Your Emotions

                      Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

                      24. Champion in Communication

                      Consciously working on effective communication skills gets anyone closer to success.

                      25. Plan Your Life Strategically

                      Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

                      26. Become Exceptional at What You Do

                      To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

                      27. Choose to Live Outside of Your Comfort Zone

                      While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

                      28. Live by Core Values

                      Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

                      29. Realize Money Isn’t Everything

                      Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

                      30. Don’t Get Carried Away

                      Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

                      Advertising

                      31. Self-Worth Is Not Tied to Success

                      Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

                      32. Kindness Breeds Kindness (And Success)

                      Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

                      33. More Humility, Less Arrogance

                      Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

                      34. Change Opens New Doors

                      People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

                      35. Success Requires a Healthy Body

                      It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

                      36. Laziness Just Doesn’t Exist

                      Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

                      37. Resilience by the Bucket Load

                      When difficulty strikes, most would throw in the towel, but successful people are just warming up.

                      38. Feedback Is Just Another Chance to Improve

                      How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

                      39. Your Vibe Attracts Your Tribe

                      If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

                      40. Can’t Control It? Forget It

                      Successful people don’t invest time or emotional energy into things which they have no control of.

                      41. Swim Against the Tide

                      Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

                      Advertising

                      42. Alone Time Is Valuable Time

                      More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

                      43. Self-Standard Is Higher Than Most

                      Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

                      44. Failure Isn’t Rationalized

                      While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

                      45. Down Time Is an Important Part of a Routine

                      Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

                      46. Career Isn’t Who You Are, It’s What You Do

                      Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

                      47. Be Interested in Only the Path of Resistance

                      While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

                      48. Follow Through

                      Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

                      49. Invest in All Your Dimensions

                      We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

                      50. Put Your Money Where Your Mouth Is

                      To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

                      So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

                      Bonus: 5 Bad Habits To Quit

                      More About Success

                      Featured photo credit: Juan Jose via unsplash.com

                      Read Next