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

                      How To Find Your Passion And Struggles You Might Encounter 2 Killer Tips You Should Master When Setting Goals For The New Year Stop Failing At Your Goals Again With This Habits Buidling Model Steady State vs Interval Training: Are You Exercising Towards Your Goal? 15 Things To Stop Doing If You Want To Be Truly Happy

                      Trending in Health

                      1 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 How to Eat Your Way to a Great Physique With Chocolate 4 The Importance of Sleep Cycles (and Tips to Improve Yours) 5 7 Signs of a Thyroid Problem That You Should Not Ignore

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on February 11, 2021

                      The 20 Most Creative Instagram Accounts That Will Inspire You

                      The 20 Most Creative Instagram Accounts That Will Inspire You

                      Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

                      Here are our 20 top creative Instagram accounts that you should be following today.

                      1. Humans Of New York

                      Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

                       2.  Paris in Four Months

                      Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

                      3. Civilized Caveman Cooking

                      George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

                      4. Andrew Knapp

                      Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

                      Advertising

                      5. Idafrosk

                      Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

                      6. GrandmaBetty33

                      Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

                      7. Maya_on_the_Move

                      Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

                      Advertising

                      8. Leoleoparis

                      Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

                      9. Jacob Santiago

                      Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

                      10. Julie’s Kitchen

                      Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

                      11. iloveplaymo

                      iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

                      12. “Red” Hong Yi

                      Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

                      Advertising

                      13. Alexis Diaz

                      A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

                      14. Murad Osmann

                      Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

                      15. Simone Bramate

                      Simone Bramate is a storyteller who just so happens to take delightful photos as well.

                      16. Willie Kessel

                      Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

                      Advertising

                      17. Nick Ulivieri

                      Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

                      18. Jo Jerry

                      Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

                      19. GoPro

                      GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

                      20. Vin Farrell

                      Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

                      Featured photo credit: Andy via flickr.com

                      Read Next