You’ve probably heard that consuming too much sodium can be harmful. Sometimes, it does damage without you even realizing it. For example, too much sodium in your diet
According to the Centers for Disease Control and Prevention (CDC), nearly
The risk factors for high blood pressure include having certain conditions, such as diabetes, family history and genetics, and lifestyle choices. You can modify lifestyle choices to help control and manage your blood pressure, however.
Tavel recommends limiting sodium intake to no more than 2,300 milligrams (mg) per day, which is about the amount found in one teaspoon of salt.
These recommendations are also backed by the
Tavel recommends choosing foods that are labeled “reduced sodium” or “no salt added.” Be sure to read labels and choose foods that contain less than 5 percent of the recommended daily sodium allowance. Here are some healthy, low-sodium frozen meals to try.
Read on for info on six heart-healthy foods to add to your diet.
Fresh and frozen vegetables without any sauce or seasonings are naturally low in sodium (usually less than 50 mg per serving), so “load up on these,” says Lise Gloede, a registered dietitian and nutritionist. “Be careful of canned vegetables and high-salt salad dressings,” she warns.
Instead, she recommends dressing up a salad with balsamic vinegar and maybe adding shelled edamame, a low sodium soybean. “It’s easy to throw on a salad and very nutritious.”
Try this cauliflower and black bean rancheros recipe for a fun way to incorporate vegetables into your diet. Just make sure you are choosing low sodium canned veggie options.
Want to jazz up your potatoes? Try adding low sodium salsa to a baked potato or sprinkling some cinnamon on a sweet potato.
Try this delicious sweet potato avocado “toast” recipe for a low sodium and high-potassium lunch or snack option.
Unsalted nuts in the shell are an excellent heart-healthy snack option because they have
Popcorn can be a great low sodium treat as well if you’re enjoying an unsalted version. Pop it in an air popper yourself or on the stove with just a bit of olive oil.
Much like vegetables, fruits are naturally low in sodium. Apples, apricots, papayas, and pears are your best bets, along with bananas, which are also packed with heart-friendly potassium.
Try substituting fruit for the other sugars in your life. Have an apple instead of shortbread cookies, or some apricots instead of pork rinds.
Try this warm fruit salad with almonds and chocolate for a sweet and satisfying low sodium dessert option.
Yogurt is very low in sodium and high in calcium and potassium, which
Remember, plain yogurt doesn’t have to be bland. Throw in some fruit and nuts, and you have a healthy, low sodium treat.
Try this heart-healthy, low sodium plum, almond, and yogurt parfait recipe.
Beans, lentils, and grains are all low in sodium. Grains such as oats can also
Start your day with a bowl of oatmeal, which you can top with fruits, berries, nuts, and some cinnamon for added flavor. Incorporate rice and beans into your lunches and dinners.
If you’re worried about blandness, you can try spicing up your meals with pepper, jalapeño extracts, hot sauces, onions, or lemon or lime juice.
You can also add a variety of different herbs and spices to your meals that will provide flavor without adding extra sodium. Try turmeric, thyme, rosemary, paprika, garlic, or cayenne, for example.
This banana and coconut quinoa and oats porridge recipe is a delicious option for a sweet but healthy breakfast option.
If you’re trying to reduce your sodium intake, you should probably limit some foods. Canned soups can be loaded with sodium, and frozen dinners, packaged foods, and fast food are usually high in sodium.
Canned sauces and instant soups are also packed with sodium. In addition to being high in sugar, baked goods contain high levels of sodium due to its use of baking soda, as well as added salt for flavor. Sodium can also help increase the shelf life of a product.
Sometimes a person is more likely to have high blood pressure because of
Too much sodium in the diet can be unhealthy for people who already have high blood pressure or who have had a heart attack. With a little creativity, however, reducing the amount of salt in your diet isn’t as difficult as you may think.
Check with your doctor or registered dietitian — they’ll have additional suggestions for ways to cut back on salt in your diet.
