Low Calorie & Low Sodium Foods

If you have hypertension or are at risk of developing hypertension, your doctor may place you on a calorie-restricted, low-sodium diet to reduce your risks. Low-calorie diets can also help you lose weight, while low-sodium diets banish swelling and water build-up. When following a low-calorie and low-sodium diet, read food labels to find out the sodium and calorie content in your food, then make changes accordingly. Think about meeting with a dietitian to set up a low-calorie, low-sodium food plan.

Research

Both weight loss and sodium restriction can help reduce risk of hypertension, or high blood pressure, according to a 2000 American Heart Association study published by Jiang He and colleagues in "Hypertension." Hypertension increases your risk of heart attack and stroke.

Health

Your body needs some sodium because it helps maintain fluid balance, transmit nerve impulse and influences muscle contraction and relaxation. But most Americans consume too much sodium. Americans on average consume 3,436 mg sodium daily, according to the American Heart Association, or AHA. Excess sodium can lead to heart disease, stroke, kidney disease and congestive heart failure. AHA recommends consuming less than 1,500 mg of sodium per day.

Weight Loss

To lose weight, you must consume fewer calories than you burn. One way to achieve this is to eat more low-calorie foods, such as fruits and vegetables. Try keeping a food journal to monitor how many calories you're typically consuming each day, then aim to reduce that number. Decrease consumption by 500 calories a day to lose a pound a week.

Tips

Reduce sodium in your diet by limiting processed foods. Processed foods are generally high in salt, which contains sodium, to enhance taste and increase shelf life. Cut back on salt in recipes as well. Salt can be removed from any recipe, except for those containing yeast. Skip sprinkling salt on prepared foods. Choose soups with reduced or no sodium. Try seasoning foods with other spices, rather than salt. Check with your doctor before using a salt substitute.

Foods

Examples of foods that are low-calorie and low-sodium include oat bran, pasta, rice, summer squash, taro shoots, fiddlehead ferns, cucumber, green beans, peppers, mushrooms, rose-apples, grapefruit, peaches, oranges, watermelon, strawberries, navy beans and soybeans. To keep pasta low-sodium, don't add salt to the water when preparing it.

Generally, fruits and vegetables are low in calories. Whole grains and legumes are also good choices. Try orange or pineapple juice as a base for meat marinades, recommends the Cleveland Clinic. Consider monitoring natural sources of sodium in your diet. Some foods that naturally contain salt include celery and other vegetables, dairy products, meat and shellfish.