8 Best Low Sodium
Foods for a Healthy Heart
Is it possible that you are one of
the 9 out of 10 people who eat too much salt? Although the Dietary Guidelines
recommend restricting sodium intake to 2,300 mg per day (about 1 teaspoon),
most people consume much more than that amount.
Even 2,300mg is too high, As per
American Heart Association, which recommends that aim for a daily sodium limit
1,500mg.
Sodium is a necessary nutrient
that the body needs in small quantities, but consuming too much of it can cause
high blood pressure and an increased risk of heart attack, heart failure,
stroke, and even kidney disease.
Since blood pressure tends to
increase with age, it’s even more important to keep an eye on your sodium
intake as you get older.
Where does all of this sodium come
from, though? According to the Centers for Disease Control and Prevention,
about a quarter of our sodium intake comes from restaurants, where determining
how much sodium is in your meal can be difficult. Approximately 10% comes from
home cooking and eating at the table, but a whopping 65% comes from food
purchased in supermarkets, where you can search for lower sodium foods.
Breads and rolls, pizza, burgers,
cold cuts and cured meats, chilli, and burritos and tacos are among the most
common high sodium foods.
Even selecting products with
“reduced sodium” or “no salt added” labels will help. However, there are a
few natural low sodium foods that you
can include in your diet:
Fruit
The majority of fruits are low in
sodium, and some are even sodium-free. Fruits that are free of sodium include
apples, apricots, bananas, grapefruit, oranges, and most berries. Fruits are
not only naturally low in sodium, but they are also high in powerful
antioxidants, vitamins, minerals, and fibre, all of which can help maintain a
healthy heart. Fruits often add natural sweetness and flavour to almost every
dish without the need for additional salt or sugar.
Yogurt
In addition to promoting gut
health, studies show that this fermented dairy product can lower your risk of
heart attack and stroke. Plain yoghurt has a low sodium content by itself, but
flavoured varieties do contain added sugars and salt, so read the nutrition
label carefully.
When possible, use plain yoghurt
and sweeten it naturally with berries. Greek yoghurt has even more protein and
is a good option for a heart-healthy diet.
Dry Peas and Beans
Beans, peas, and lentils are all
high in plant-based protein and nutrition, which can help to improve heart
health. They are also naturally low in fat and cholesterol-free.
Since dry legumes contain almost
no sodium, boiling them is a great choice. Canned beans and legumes are a
convenient option, but they’re also high in sodium. Look for varieties that say
“low-sodium” on the bottle. You may also reduce the sodium content of beans by
rinsing or draining them.
Vegetables
Significant nutrients found in
both fruits and vegetables can help lower cholesterol and blood pressure.
Asparagus, green beans, cucumbers, eggplant, garlic, and squash are examples of
naturally sodium-free vegetables.
According to research, raising
your vegetable intake, especially leafy greens such as spinach and cruciferous
vegetables such as broccoli, can provide the greatest heart health benefits.
When it comes to cooking
vegetables, try steaming, air frying, or roasting instead of deep frying, and
use a light hand with the salt shaker.
Unsalted Nuts and Seeds
Every bite of nuts provides a
satisfying crunch and plant-based protein. According to new findings, people
who eat nuts on a daily basis have a lower risk of cardiovascular disease and
coronary heart disease. When possible, choose unsalted and raw nut varieties.
If giving up salted nuts is too
difficult, consider making your own blend of half salted and half unsalted nuts
to reduce sodium while maintaining flavour.
Nuts, such as Walnuts, contain
omega-3 fatty acids, which help to keep your heart healthy should be in your
diet.
Potatoes and potassium
According to Research, baked
potatoes and sweet potatoes are naturally low in sodium and high in potassium.
You don’t need to cut as much
sodium from your diet if your diet is rich in potassium.
Do you want to spice up your
potatoes? Try sprinkling cinnamon on a sweet potato or applying low-sodium
salsa to a baked potato.
Ancient Grains
The list of nutrient-dense
delicious ancient grains is endless: farro, buckwheat, amaranth, millet, kamut,
freekeh, barley, bulgur, quinoa…
Ancient grains, which are dietary
staples in many parts of the world, are becoming more common in Western
countries as they are less refined than other more widely available grains.
You’ll find that most ancient
grains contain little or no sodium, making them an excellent low-sodium option.
But, once again, planning is key; try to cook ancient grains in only plain
water or with a low-sodium broth.
Herbs and Spices
In the kitchen, a variety of
high-quality herbs and spices will make all the difference, while also allowing
you to drastically reduce added sugar and sodium in recipes. This is due to the
fact that herbs and spices naturally add a lot of flavour and richness to
dishes.
Experiment with fresh herbs you
might not be familiar with, such as sage in cooking or mint in a salad for a
burst of flavour. Look through your spice cabinet and prepare a meal around a
spice you wouldn’t usually use, such as turmeric or cumin.
When it comes to marinades and
pre-made seasonings, sodium levels will quickly add up, so make your own
whenever possible.
What not to eat
If you’re trying to cut your
sodium intake, there are a few foods you can avoid. Soups from cans may have a
lot of salt in them. Often high in sodium are frozen meals, processed snacks,
and fast food in general.
Sodium is also used in canned
sauces and instant soups. Baked goods, in addition to being high in sugar, are
high in sodium due to the baking soda used in their preparation, and additional
salt can be added for flavour.
