1. Eat Your Fruits and Veggies
When it comes to foods that are naturally low in sodium, fruits and vegetables top the list. It is no surprise considering their other healthy qualities such as being high in fiber and full of vitamins and minerals. Choose fresh, whole fruits and vegetables whenever possible. If fresh is not an option, canned fruits can be low in sodium as well as frozen vegetables. Prepare fruits and vegetables with fresh herbs, olive oil or salt-free seasonings for flavor without added sodium.
2. Drinks That Are Low in Sodium
There are many options when it comes to low sodium beverages. Water, of course, is low in sodium and hydrates the body for optimum health. You can also choose fruit juices, milk, coffee or tea. Although vegetables are naturally low in sodium, vegetable juices are typically very high in sodium. It is best to eat fresh vegetables instead of drinking prepared vegetable juices to limit sodium intake.
3. Herbs and Spices Can Replace Salt
Some of the best ways to replace salt and added sodium in your diet is through the use of fresh and dried herbs. Herbs and spices are naturally low in sodium and can fill your meals with lots of unique flavor. Use fresh basil, parsley or oregano to season veggies and meat. Many salt-free seasoning mixes are available in the spice aisle of your local grocery store. Garlic powder, onion powder and pepper are a great alternative to both high sodium condiments and table salt. Be creative and discover some new low sodium flavors.
4. A Healthy Breakfast
Most breakfast foods are naturally low in sodium. Eggs, oatmeal, shredded wheat cereals, yogurt, coffee and milk are all low sodium options. When it comes to items like eggs and oatmeal the key is in the preparation. Season eggs with pepper instead of table salt, fry them it a little olive oil to add flavor and heart healthy fat. Top oatmeal with a few walnuts and brown sugar and you will never miss the salt that is often listed in the instructions for preparation. It is possible to enjoy a health, hearty breakfast when you are trying to limit your sodium intake.
5. Delicious Dinners Can Be Low in Sodium
Dried beans, peas, rice, lentils and pasta are all naturally low in sodium. Resist the urge to add salt when preparing these foods. Their flavor can be enhanced by instead mixing beans, rice or pasta with fresh vegetables and olive oil. By adding low sodium toppings that are full of flavor you will not miss the salt you may have once added to the cooking water. Poultry, pork, beef and fish are also low in sodium. Reduce added salt during cooking by using fresh herbs, onion powder, garlic powder and pepper to season your meat.
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