Low Sodium Foods: What To Eat & What To Avoid

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Low sodium foods are super important to your health. You can control high blood pressure which increases the risk of heart diseases by eating low sodium foods.

Salt is the main source of sodium. One teaspoon of salt is about 2,3oo milligrams of sodium which is the amount you should have per day.

Consuming less than 1,500 mg of sodium per day is ideal if you have health problems.

Sodium is found naturally in food. It has a very effective role in maintaining normal fluid balance in our bodies. However, eating too much salt causes water retention, high blood pressure, and other heart problems.

If you have high blood pressure, kidney disease or heart problems you must eat low sodium foods to maintain your health.

What To Eat – Low Sodium Foods

Potatoes And Sweet Potatoes

Sweet Potatoes and Potatoes are good for your health because they are rich in potassium and low in sodium. 

You can eat baked potatoes or sweet potatoes for breakfast or lunch with fresh herbs or spices instead of salt.

Nuts

Nuts can keep your body healthy

Nuts are a great source of fat, protein, and fibers. It’s the perfect snack for you because nuts have no sodium at all.

Yogurt

Another option here is yogurt which is low in sodium. You can add some nuts, fruits or vegetables to yogurt instead of eating it plain.

Seafood, Meat, And Poultry

Fresh beef, poultry, pork, and fish are low in sodium. Also, Oil, or water canned fish.

Fruits And Vegetables

Fruits and Vegetables are low in sodium or have no sodium at all so regard them as your best friend. 

Vegetables such as broccoli, carrot, mushroom, cucumber, eggplant and mixed vegetables.

Low Sodium Foods: What To Eat & What To Avoid
  • Broccoli Sprouts are high in compounds such as vitamin C, magnesium and potassium which may reduce damage to arteries and help relax blood vessels.
  • Lemons keep the blood vessels soft and flexible.
  • Celery relaxes the artery walls tissues and increases blood flow.
  • Beetroot Juice can enhance the general health of your heart and boost oxygen delivery to the heart.

Fruits such as apples, berries, pears, papayas, apricots, and bananas.

  • Eating two bananas daily for a week can lower blood pressure by 10%.
  • Fresh Tomatoes are rich in lycopene which helps reduce blood pressure.

Grains, Cereals, And Beans

Low Sodium Foods: What To Eat & What To Avoid

Beans such as green beans are rich in vitamin C and potassium which support heart health and lower blood pressure.

Most ready to eat Cereals are low in sodium too.

Grains such as oats are great for your health as oats can lower blood pressure and reduce low-density lipoprotein cholesterol (the Bad Cholesterol).

  • Fenugreek Seeds have a very effective way of regulating high blood pressure.

Pasta And Rice

Pasta and Rice are low in sodium so you can eat them without adding salt while cooking.

Keep in mind :

Read the nutrition facts for sodium content to make sure you’re not eating too much sodium

Maintain a healthy weight because being overweight increases the risk of cardiovascular diseases and high blood pressure.

What To Avoid

Low Sodium Foods: What To Eat & What To Avoid
  • Canned Vegetables and Canned Tomato Sauce.
  • Pickles.
  • Salted Nuts.
  • Canned soup.
  • Buttermilk and Processed cheese.
  • Beans Cannes with salt.
  • Salted Crackers.
  • Pizza, Self-rising flour, and Pancakes.
  • Smoked, Canned, or Salted poultry, fish, or meat.
  • Bacon, Anchovies, and Sausage.
  • Alcohol.
  • Cooked Pasta or Rice with salt added.
  • Products that are injected with a sodium solution.
  • Soy Sauce.
  • Salted butter.
  • Ketchup and Mustard.

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