10 Low Sodium Foods
Sodium is a mineral that, like other minerals, we need in our diet to keep us healthy and well. Like pretty much everything else though, too much of it can be very unhealthy for us so it is important to consume it in moderation. Too much sodium in our foods can contribute to a high blood pressure and potentially lead to cardiovascular diseases.
One of the main sources of sodium in our diets is salt. Therefore, limiting the salt in our diets will help us to regulate our sodium intake. This is often found in processed foods, so fresh foods are often a good option. Here’s a look at some foods that are not only low in sodium but also great tasting and nutritious.
Low Sodium Food #1: Yogurt
Yogurt is a very popular food for people that are trying to live a healthy lifestyle, and for good reason. Not only is it delicious, but it is also nutritious and contains only around 115 milligrams of sodium. It is a good source of protein, vitamins, minerals and ‘good’ bacteria that are beneficial to our health.
Flavoured yogurts are likely to have additives containing sodium as well as other additives, so try to stick to plain natural yogurt where you can. That doesn’t mean it has to be dull, though, because you can easily add some fruit for added flavour if you wish.
Low Sodium Food #2: Fruit
Fruit is a godsend to people that wish to lead a healthy lifestyle. It is packed with vitamins and minerals and most fruits have little to no fat content. What’s more is that they are delicious and come in a wide variety of flavours meaning there’s likely to be something for everybody.
Another benefit of fruit is that that tends to be very low in sodium. Some fruits have less sodium than others, and you should try to prioritise apples, bananas, pears, plums, grapefruit, strawberries and watermelon where possible. You should also be sure to stick to fresh fruit as fruit by-products are likely to contain many additives, including sodium.
Low Sodium Food #3: Vegetables
Vegetables may not be to everybody’s taste, but there is no doubting the health benefits they provide. They are packed with vitamins and minerals and it is recommended that everybody has at least some vegetables in their diet to remain healthy. They are also ideal for people on a low sodium diet.
Vegetables such as onion, brussels sprouts, broccoli, celery and spinach are very low in sodium content. If you want vegetables with no sodium at all, then look for cucumber, garlic, squash, asparagus and green beans. While it may be tempting to add sauces and other flavourings to your vegetables, remember that many sauces are likely to contain sodium themselves.
Low Sodium Food #4: Potato
While potatoes are technically vegetables, their versatility helps put them in a category of their own. As with other vegetables they are also packed with nutrition and, of course, low in sodium. What’s more is that potatoes are high in potassium, which helps to naturally balance out the sodium in our diets.
To make the most of the low sodium content, baked potatoes are best. There is also little to no sodium in cooking oils so fried potatoes are also low in sodium. If you are making fries, though, remember that adding salt or ketchup will add plenty of sodium to your meal.
Low Sodium Food #5: Nuts
If you like nuts and seeds then you will be pleased to hear that they are very healthy and nutritious. They are packed with vitamins, minerals, proteins, fibre and fats (the good type). Plus, of course, nuts and seeds are very low in sodium content. They are also very tasty and come in a variety of flavours.
Nuts can be enjoyed in cooking recipes or as a stand-alone snack. They are also filling and make for a great way to avoid getting hungry in between meals. Remember to keep clear of salted nuts and seeds to make the most of the benefits of the low sodium content.
Low Sodium Food #6: Grains and Beans
Grains such as oats are a popular choice as a healthy food. Oats are very filling, helping to prevent us from getting hungry and having cravings. They are ideal for people that are trying to lose weight and lower their cholesterol. In addition, they are also ideal for people on a low sodium content. Their filling nature also means that you are less likely to turn to other foods that will contain sodium.
Oats are great for breakfast but can also be enjoyed throughout the day. Another popular grain is rice, which is also low in sodium, with brown rice having less sodium than white rice. Grains and beans can be mixed with other low sodium ingredients for a meal that is tasty as well as healthy.
Low Sodium Food #7: Eggs
Eggs are a very popular item in cuisines all over the world, and for a very good reason. Their versatility allows them to be used in a wide range of dishes ranging from omelettes to quiches. What’s more is that they are packed with protein and other essential nutrients. Another advantage is that they are suitable for people on a low sodium diet.
As delicious as eggs can be, it is often too easy to add ingredients that are high in sodium so be mindful of what you are adding. An omelette made with low-sodium ingredients makes for a delicious and nutritious low-sodium meal.
Low Sodium Food #8: Beef
Many of us just love to enjoy a delicious, juicy steak. Not only are they a delight to eat, they are also packed with protein and other essential nutrients. The good news for steak lovers is that they are also very low in sodium content. Grass-fed beef is particularly low in sodium content.
A well-cooked steak requires no additional ingredients asides from maybe some herbs such as thyme for seasoning. If cooking in butter, remember to use an unsalted butter for its low sodium content. A juicy steak served with vegetables will make for a complete meal that is ideal for people on a low sodium diet.
Low Sodium Food #9: Fish
Fish is a popular dish in cuisines all over the world. No matter whether it is a fresh water or salt water variety, it is packed with protein and other compounds that provide us with numerous health benefits. In addition to the nutritional benefits and its great flavour, fish is also very low in sodium.
Salmon, in particular, is known for its health benefits and low sodium content. It, along with other types of fish, can be cooked in a variety of ways such as grilling, smoking, and frying. Depending on the fish, it can also be eaten raw. With so much variety to choose from, you should have little difficulty finding a healthy, low sodium fish meal that you will enjoy.
Low Sodium Food #10: Swiss Cheese
Cheese is popular the world over but, unfortunately, much of it is high in sodium content. The good news for cheese lovers, though, is that goat cheese contains considerably less sodium than other varieties. While cheddar contains around 170mg per ounce, goat’s cheese contains only around 65mg.
This is great news for people that wish to add some cheese to flavour to what would otherwise be a bland meal. Do you want to add something extra to an omelette or a salad? Swiss cheese could be just what you need. Swiss cheese is also packed with additional nutrition such as protein and calcium.
