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

                      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 Who Can Resist Avocado! It Is One of the Most Nutrient Fruit In The World!

                      Trending in Health

                      1 9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep 2 How Guided Meditation for Sleep Improves Your Mindset While Awake 3 Signs of Postnatal Depression And What to Do When It Strikes 4 The Best Way to Sleep to Relieve the 7 Most Common Ailments 5 9 Best Sleep Tracker Apps To Help You Get Adequate Sleep

                      Read Next

                      Advertising
                      Advertising

                      Last Updated on December 13, 2018

                      12 Practical Tips To Stay Fit For Christmas

                      12 Practical Tips To Stay Fit For Christmas

                      Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                      A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                      1. Eat Before Heading Out

                      First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

                      Advertising

                      2. Select The Treats

                      Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                      3. Avoid Skipping Meals

                      Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                      4. Drink With Moderation

                      It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

                      Advertising

                      5. Be Active

                      You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                      6. Get Out Of The House

                      Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                      7. Don’t Skip Your Strength Workouts

                      Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

                      Advertising

                      8. Set Realistic Goals

                      You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                      9. Enjoy Yourself

                      Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                      10. Drink A Lot Of Water

                      This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

                      Advertising

                      11. Eat Less And More Often

                      Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                      12. Prioritize Your Workouts

                      Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                      So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                      Happy Holidays everyone!

                      Featured photo credit: rawpixel via unsplash.com

                      Read Next