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Low Sodium Foods That Are a Must in Your Shopping List

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Low Sodium Foods That Are a Must in Your Shopping List

A lot has been said about low sodium foods and their capabilities of reducing blood pressure or maintaining heart health. Common salt that is Sodium Chloride (NaCl)forms a basic ingredient in all our cooking and elevates even the blandest of foods. But, too much salt can be dangerous to your health. In fact, most of us don’t realise when we are consuming excessive salt through the food we eat. Most of the credit for this goes to our unhealthy eating habits and a casual approach to healthy foods.

What do we understand by Low Sodium food?

What do we understand by Low Sodium food?Now that you know low sodium foods help protect your heart, how much sodium is considered high or low? This knowledge is beneficial when you are buying packaged foods.

  • When the amount of sodium is less than 5 milligrams, the food is considered to be sodium-free.
  • Foods having less than 35 milligrams of sodium per serving are said to be very low sodium.
  • Foods containing at least 25% less sodium than the usual are said to be less or containing reduced sodium.
  • When there is at least 50% less sodium in a serving than usual, the food is said to be having light sodium.

For Healthy Heart, Avoid High Sodium Foods

Before you switch to a low sodium diet, you must know which foods to avoid. These foods increase your blood pressure levels and damage your heart. Foods that are typically high in sodium include:

  • Salted snacksSalted snacks: They are often tempting but elevate your blood sodium levels and cause an increase in your blood pressure.
  • Canned, smoked, and cured meatsCanned, smoked, and cured meats, fish and poultry, are preserved in salt to increase their shelf life and tend to have a lot more salt than their fresh counterparts.
  • Frozen mealsFrozen meals
  • Packaged juicesPackaged juices 
  • Canned soups and vegetablesCanned soups and vegetables
  • Sauces and condiments that are flavoredSauces and condiments that are flavored
  • Dairy products such as cheeseDairy products such as cheese

List of Low Sodium Foods

If you wish to reduce your salt consumption, you must not only cut down on or avoid high sodium foods; you must also include low sodium diet foods in your daily meals. These foods help reduce blood pressure levels and reduce the risk of heart disease.

Here is a list of low sodium foods to eat:

  • Fresh fruits and vegetablesFresh fruits and vegetables are very low in sodium and rich in fiber. This combination makes these foods very healthy for your heart and keeps your blood pressure levels within a healthy range.
  • Eggs, egg substitutesEggs, egg substitutes
  • Choose fresh herbs, spices, and condimentsChoose fresh herbs, spices, and condiments over pre-packaged products.
  • Dairy items like milk and yogurtDairy items like milk and yogurt are great low sodium foods to eat.
  • Unsalted nuts and seedsUnsalted nuts and seeds are very good for heart health and contain high amounts of fiber, low salt and are rich in antioxidants – all of which are extremely healthy for your heart and reduce your blood pressure levels.
  • Beans, lentils, and whole grainsBeans, lentils, and whole grains are very low in sodium and are great for people suffering from high blood pressure levels. They are considered to be heart-friendly foods. However, you must avoid canned alternatives to these foods.

To Conclude,

Low sodium foods are not advised for people with high blood pressure or those with kidney and heart ailments. Following a healthy diet low in sodium and including fresh fruits, vegetables, and grains can help prevent heart ailments, keep your blood pressure within normal limits, and be great for your overall health.

Note of caution: This article is for information purposes only. Always consult your doctor before altering any diet plans, medications or in case of any other blood pressure-related troubles.

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