More and more people are looking for low sodium diets. In this article, we
will discuss the importance of a low salt diet. Also, we will provide a low sodium diet list of foods to eat, and foods to avoid.
Too much sodium in the diet can be bad for the heart and can lead to high blood pressure. Those with various heart conditions are often advised by their doctors to watch their sodium intake. Even if you don’t have high blood pressure or heart trouble, it’s good to watch the amount of sodium in your diet.
Here is a low sodium diet list of foods to avoid:
- Canned vegetables. Use fresh veggies instead. If you do eat canned veggies, rinse them well before cooking them.
- Use seasonings other than salt to flavor your food. Garlic is a good choice. Try other herbs, too.
- Avoid canned beans. Use dried beans instead. Soak them overnight, then rinse before cooking them.
- Avoid most cheeses. If a recipe requires cheese, use Mozzarella or Swiss. These cheeses are lower in sodium than others.
- If a recipe calls for breadcrumbs, use dry oats instead. Those work great in foods like meatloaf.
- Investigate the variety of salt substitutes found in grocery stores alongside the salt and pepper.
- Avoid canned soups, which are very high in sodium. If you like soup, make your own. Add other herbs or salt substitutes for flavor.
- Avoid salted meats like bacon, ham, and lunch meat.
It may seem difficult to avoid the salty foods listed above, but it’s not as hard as you may think.
Here’s a low sodium diet menu for one day:
- Breakfast – Avoid sugary cereals which are often high in sodium too. Try scrambling eggs with diced mushrooms and red and green peppers. Add a sprinkle of shredded mozzarella if you like. You’ll get plenty of flavor without the sodium.
- Lunch – a fresh salad with sliced grilled chicken on top. Avoid commercial salad dressing, which is very high in sodium. Try squeezing a bit of lemon juice over your salad, or mix a bit of olive oil and vinegar.
- Dinner – Cook some pasta and stir fry mushrooms, peppers, onions and any other veggies you like in olive oil and garlic. Toss with the pasta and enjoy!
Here’s a low sodium diet list of snacks:
- Unsalted popcorn (use one of the many salt substitutes available to give it flavor).
- Unsalted chips.
- Fresh fruit or veggies.
- Low-fat yogurt.
Unsalted tortilla chips and salsa also make a great snack, but avoid commercial salsas because these are usually high in sodium. Instead, try this simple low sodium diet recipe to make your own salsa.
Dice up two tomatoes, a red or green pepper, and a small onion. Sauté in olive oil. Add chili powder and garlic powder (not garlic salt) to taste. You can also chop up a bit of fresh cilantro to add, if you like.
Purchase a low sodium diet cookbook for all kinds of great recipes and menu plans. Keep the low sodium diet list of foods to avoid handy when you’re cooking and planning meals. Sticking to a low sodium menu requires paying some attention to what you eat, but it doesn’t mean you have to give up flavor.
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If you have any questions about our low salt list of foods, or dieting questions in general, please contact us.