A low-sodium diet is healthy and mandatory if you have high blood pressure. The Mayo Clinic suggests that your daily sodium intake be restricted to 1,500 mg to 2,300 mg. According to the U.S. Food and Drug Administration, or FDA, foods containing less than 35 mg of sodium per serving are considered low-sodium foods. The American Heart Association recommends less than 1,500 mg of sodium intake each day for those suffering from high blood pressure problems. If you are trying to limit your sodium intake, you should be familiar with foods that are low in sodium.
Fruit
Fruits are not only a healthy food choice packed with vitamins and minerals, but also a nutritious food that is low in sodium. The FDA notes that most fruits contain no sodium and that fruits that do have sodium only have very small quantities. Fruits that contain no sodium include apricots, blueberries, apples, citrus fruits, bananas, blackberries and watermelon. Some other fruits that contain no sodium include plums, pears, kiwis, grapefruit, raspberries, grapes, peaches, strawberries, mangoes and oranges. According to the American Heart Association, high blood pressure patients can experience a significant improvement in their blood pressure when they consume fruit regularly. Fruit can be an ideal replacement for high-sodium snacks such as potato chips, salted nuts or fast food.
Vegetables
Fresh vegetables are an excellent addition to a low-sodium diet. Like fruit, most vegetables naturally contain very low or no sodium and are also an abundant source of essential nutrients. Summer squash, potatoes, asparagus, eggplant, green beans and corn are sodium-free naturally. Others include sweet corn, onions, lettuce, tomatoes, avocados and peppers. Canned vegetables, however, usually should be avoided because they are preserved in large amounts of salt. You will have to check the nutrition facts on each individual can to be certain that you are not consuming large amounts of sodium.
Whole Grains
Non-processed whole grain foods are generally low in sodium. Processing can add significant amounts of sodium, however. The less processed the grains are, the less sodium they contain. Oatmeal contains no sodium at all. Low sodium whole-grain options include flaxseed, brown rice, whole wheat or whole grain flour, puffed rice, corn grits and puffed wheat.
Low Sodium Condiments and Seasonings
If you are used to topping your food with table salt or dipping your food in ketchup or soy sauce, it can be difficult to transition to "plain" food. The good news is that there are several types of seasoning and condiments that can still give your food flavor without the sodium. The University of Cincinnati recommends non-sodium herbs and spices, such as pepper. Vinegar, lemon and lime juice, and salt-free seasonings can all give a kick to your meals. Low-sodium versions of ketchup, mustard and hot sauce should be available at your local supermarkets.
References
- Mayo Clinic: How to Tame Your Salt Habit Now
- National Heart, Lung, and Blood Institute: Reduce Salt and Sodium in Your Diet
- United States Department of Agriculture: Why Is It Important to Eat Grains, Especially Whole Grains?
- Produce for Better Health Foundation: Sodium
- American Heart Association: Dietary Intake of Fruits and Vegetables Improves Microvascular Function in Hypertensive Subjects in a Dose-Dependent Manner
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