For Better Health: Foods that are Low in Sodium




Processed food provides almost 80% of the salt that an average person consumes on a daily basis. It is not always that a moderate intake of salt or sodium chloride leads to health problems.

However, excessive quantities of salt can raise your blood pressure and even damage the structures of your arteries. Most stores today offer processed food that is loaded with salt.

You can control the intake of salt by choosing foods that contain a low level of sodium. The experts suggest that an average person should consume less than 200 mg of sodium per day.

Which Salty Food You Should Avoid?

The following foods are loaded with a high amount of salt and you should try to remove them from your daily menu. They include:

  • Ketchup
  • Mustard
  • Soy Sauce
  • Bacon
  • Curry powder
  • Dried fish
  • Instant soups of any kind
  • Stock cubes, including chicken, beef, and vegetables
  • Gravy granules.

Fortunately, all of these foods have low-salt versions. This may not be as tasty as the original salty product but it is far healthier. Instead of choosing some salty delicious food, choose some green one.

Best Foods that are Low in Sodium

1. Fruits and Vegetables

  • Fresh fruits and veggies
  • Frozen vegetables but without sauce
  • Frozen unsweetened fruits
  • Canned fruit in 100% juice or water

Bear in mind to check the product’s label to make sure that it doesn’t contain any salt or is low in sodium.

2. Meat

  • Fish
  • Shellfish
  • Lean meats
  • Skinless turkey or chicken breast.

Fresh meat is always the perfect option if you want to take care of your intake of sodium.

3. Seasonings and other ingredients in cooking

  • Margarine and spreads with no trans fat
  • Garlic
  • Onion
  • Ginger
  • Vinegar
  • Peppers
  • Lemon and lime
  • Herbs and spices
  • Salad dressing and light mayonnaise.

Here are some tips that will help you decide whether the food you are buying is free or low in sodium:

  • Processed food is always accompanied by a higher quantity of salt. For that reason, choose some fresh food.
  • If you buy processed food, check the Nutrition Facts, looking for some information about the quantity of sodium. If there is 5% or less sodium, it is safe for consumption but if it has more than 20% its amount is extremely high.
  • Chose the products labeled with “no salt added”, “low sodium” or “reduced sodium”.

These tips will help you have safe and healthy meals at your home, even for those that suffer from hypertension.

Via Healthline

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