Sodium is a nutrient that frequently gets a negative reputation when it comes to our health. Too much of it can lead to high blood pressure and other health problems, but that doesn’t mean we should avoid it altogether. In fact, the right amount of sodium is necessary for our bodies to function properly. The key is to find foods that are low in sodium so we can enjoy them without worrying about our health. To find out the 10 best low sodium foods, keep reading!
What is sodium?
Sodium is a mineral that our bodies need in small amounts to function properly. It helps with fluid balance, muscle contraction, and nerve transmission. We usually get the sodium we need from the food we eat, but sometimes our bodies need a little extra. Many people add salt to their meals or take nutritional supplements as a result of this.
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Too much sodium can be harmful to our health. It can lead to high blood pressure, which can lead to heart disease and stroke. It can also cause kidney problems and other health issues. That’s why it’s important to find foods that are low in sodium so we can enjoy them without worrying about our health.
What is a low sodium diet?
A low-sodium diet is one that contains less than 2,300 mg of sodium per day. For those with high blood pressure, heart disease, or other illnesses that may be worsened by salt, this kind of diet is frequently advised. While it may seem like a daunting task to reduce your sodium intake, there are plenty of delicious and healthy foods that are low in sodium.
Why are low sodium diets prescribed?
Low sodium diets are prescribed because of many problems and some of them are listed below:
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High blood pressure
High blood pressure, also known as hypertension, is a common condition that can lead to serious health problems. Hypertension is often caused by a combination of factors, including genetics, obesity, and a diet high in sodium. A high sodium diet can cause your body to retain fluid, which increases blood pressure. Reducing the amount of sodium in your diet can help lower blood pressure and reduce your risk of developing hypertension.
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Kidney disease
Kidney disease, such as chronic kidney disease (CKD) or renal failure, has a detrimental impact on the functioning of the kidneys. Your kidneys are unable to effectively eliminate extra salt or water from your body when they are damaged. Pressure builds in your blood if sodium and fluid levels become too high, which can induce further harm to already damaged. So low sodium diets are prescribed in order to avoid or treat kidney disease.
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Heart disease
Low sodium diets are frequently advised for those suffering from heart problems, such as heart failure. When your kidneys are inefficient, sodium and water retention can occur as a result of your heart being damaged. People with cardiac failure who consume too much salt may develop fluid accumulation and subsequently shortness of breath.
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Benefits of a low sodium diet
Following a diet with less salt can be beneficial to one’s health in a variety of ways:
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Reduce blood pressure
A low-sodium diet, as previously said, might aid in the reduction of blood pressure. Blood pressure decreased modestly but significantly when people switched to a low-sodium diet, according to studies.
A study of 34 research found that reducing salt intake by four or more weeks resulted in substantial drops in blood pressure in people with both high and normal blood pressure.
The average reduction in systolic and diastolic blood pressure was 5.39 millimeters of mercury (mmHg) and 2.82 mmHg, respectively, among individuals with high blood pressure. In terms of blood pressure, those with typical amounts recorded a 2.42 mmHg drop in systolic blood pressure (the top number of a reading) and a 1.00 mmHg reduction in diastolic blood pressure (the bottom number of a reading).
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Help to decrease cancer risk
High-salt diets have been linked to stomach cancer in specific studies. A meta-analysis of 76 research in over 6 million participants revealed that increasing salt intake by five grams per day, from high-salt processed foods, raises the risk of stomach cancer by 12 percent.
According to research, high-salt diets can harm the mucosal lining of your stomach, triggering inflammation and the development of H. Pylori germs, all of which might raise your chance of developing stomach cancer.
A diet low in sodium in processed foods and heavy on fruits and vegetables, however, is linked to a decreased risk of stomach cancer.
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May improve diet quality
Many harmful meals are severely high in salt. Fast food, pre-prepared foods, and frozen dinners are not only rich in salt but also contain a lot of undesirable fats and calories.
These high-sodium meals have been linked to a variety of health problems including obesity, diabetes, and heart disease. These high-salt foods are not allowed on a low-sodium diet, which may boost the general nutritional quality of your diet.
10 Best low sodium foods
If you’re looking to reduce your sodium intake, there are plenty of delicious and healthy foods to choose from. Here are 10 of the best low sodium foods:
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Fruit
Fruits are the best low sodium food we can ever find, If you’re looking for something to eat that’s both nutritious and tasty, fruit is the answer. They’re among nature’s most delectable snacks, and fruits are high in health benefits that will keep you energized and refreshed.
Berries, like many other fruits and vegetables, are high in antioxidants, which help your body defend itself from disease-causing molecules. Citrus fruits are filled with polyphenols, powerful substances that may aid your digestion and energy levels.
Almost every sort of fruit has some type of health benefit, so whether you enjoy strawberries or pears, you’ll be doing yourself a favor by increasing your fruit consumption.
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Vegetables
It may appear obvious to include vegetables on a list of healthy foods, but it’s worth noting again. Vegetables have a very little salt and, like fruit, are jam-packed with health advantages.
Vegetables can help with a wide range of issues, including improved digestion and cognitive function. Some veggies have even been connected to better eye health. If you’re looking to satisfy a strong desire for salty food, try replacing the bad stuff with vegetables.
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Quinoa
Quinoa has experienced a remarkable rise in popularity over the last decade, and it’s easy to see why. Quinoa is a high-protein grain that may be used in many vegetarian recipes and meal plans.
Quinoa is a nutritious and delicious grain that may be eaten as an addition to salads, pasta dishes, and everything in between. One of the nicest features of quinoa is that it has low sodium content, so you don’t have to feel guilty about going back for seconds or thirds.
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Eggs
Eggs were once viewed as one of the most dangerous meals, but a recent study has revealed that they are not quite as hazardous as people believed. In fact, eggs may be a wonderful method to get a healthy filling meal without consuming extra salt.
Salt can be used to season chips and other snacks in a variety of ways. You may also simply mix together equal parts salt, pepper, and rosemary for an easy way to season your food. Keep the salt shaker near the pantry when you’re making them. If you want to flavor your eggs without adding sodium, scramble them with tomatoes.
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Salmon
Salmon is not only delicious, but it’s also highly beneficial to one’s health. Salmon has appeared on many lists of the healthiest foods for a reason. Omega-3 fatty acids found in salmon are one of the reasons why people take krill oil supplements. Omega-3s aid in the production of natural, healthy energy and much more in
Salmon is a wonderful low-sodium meal if you don’t add any extra salt, and it’s an excellent addition to a meal whether you’re eating alone or with others.
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Dry peas and beans
Beans, peas, and lentils are all high in plant-based protein and fiber, which may help to promote heart health. They’re also low in fat and cholesterol-free. Boiling dry legumes is a fantastic choice since they have practically no sodium at all.
Canned beans and legumes are a convenient alternative but, because they are frequently loaded with salt, seek for ones that state “low-sodium” on the label like GH Seal Star Goya Low-Sodium Beans. To reduce the amount of sodium in beans, rinse or drain them.
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Yogurt
This fermented dairy product, in addition to maintaining a healthy gut, has been shown to possibly lower your risk of heart attack and stroke. Plain yogurt is naturally low in salt, but flavored varieties may include artificial sweeteners and sodium.
When you’re in a pinch, use plain yogurt and sweeten it naturally with fruit. Greek yogurt has double the protein of other yogurts and is also heart healthy.
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Ancient grains
Ancient grains include barley, bulgur, freekeh, farro, buckwheat, amaranth, millet, kamut, and other high-protein ancient grains. The list of nutrient-dense wonderful ancient grains may continue. Ancient grains are becoming increasingly common in Western nations as they are less processed than other more commonly eaten
Most ancient grains have little to no sodium content, making them ideal for a low-sodium diet. However, the key is preparation again; attempt to prepare ancient grains with only plain water or a low-sodium broth.
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Herbs and spices
A variety of high-quality herbs and spices can make all the difference in the kitchen, as well as significantly reducing added sugar and salt in recipes. That’s because plants naturally provide a lot of rich flavor and depth to meals. Experiment with herbs you haven’t used before, such as using sage or mint in a salad for a bright taste.
Take a look at your spice rack and plan a meal around a spice you don’t usually use, such as turmeric or cumin. Sodium levels in marinades and pre-made seasonings may creep up, so it’s best to prepare your own when you can. They’re great for use in a wide range of meals and dishes, from appetizers to entrees. They come with all the flavors that you’ve grown to love about DASH seasonings, including lemon-pepper and Keto Worx pepper sauce (for chicken), but devoid of salt, making them an ideal addition to your heart-healthy
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Unsalted nuts and seeds
Almonds, walnuts, pecans, and pistachios are all examples of nuts. They provide a crunchy texture with plant-based protein in each mouthful. Individuals who ate nuts on a daily basis had a decreased risk of heart disease and stroke, according to recent research.
When you’re restricted to unsalted and raw nut types, go for it. If giving up salted nuts is too difficult, consider making your own combination of half salted nuts and half unprocessed nuts to reduce salt while still getting a great taste.
Walnuts, for example, contain omega-3 fatty acids that can benefit your heart and should be included in your trail mix.
Foods to Avoid in a low sodium diet
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Processed meats
Processed meats, such as bacon, ham, sausage, and deli meats, are often high in sodium. A 2-ounce serving of turkey breast deli meat can have over 600 mg of sodium. That’s more than 25% of the daily recommended limit for sodium intake.
If you eat processed meats regularly, try to find brands that are lower in sodium or look for “no salt added” options. You can also make your own deli meats at home using fresh, lean cuts of meat.
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Canned soups
Canned soups are another common source of high sodium levels. A single serving of some canned soups can have over 1,000 mg of sodium. That’s more than half of the recommended daily limit.
When possible, make your own soups at home using fresh ingredients. You can also look for canned soups that are lower in sodium or “no salt added” varieties.
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Packaged snacks
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Packaged snacks, such as chips, crackers, and pretzels, are often high in sodium. A single serving of some chips can have over 600 mg of sodium. That’s more than 25% of the recommended daily limit.