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List of Foods Low in Potassium & Salt

author image Laura Wallace Henderson
Piper Li, a professional freelance writer, began writing in 1989. Her articles appear online at Biz Mojo, Walden University and various other websites. She is the co-editor for "Kansas Women: Focus on Health." With a bachelor's degree in journalism from Mesa State, Li enjoys writing about health, horticulture and business management.
List of Foods Low in Potassium & Salt
Kale Photo Credit: zona/iStock/Getty Images

Excessive amounts of sodium chloride, commonly known as salt, may raise your blood pressure, increasing your risk of heart attack and stroke. If you have kidney disease, too much potassium is detrimental. Your body needs a certain amount of sodium and potassium to function normally, but if you have a health condition, your doctor may have instructed you to limit your intake of these nutrients.

Eat Your Vegetables

Fresh vegetables supply your body with essential vitamins and minerals and are low in sodium. If you buy canned veggies, choose low-sodium versions and drain the liquid before consuming them to lower their sodium and potassium content, recommends the National Kidney Foundation. Consume fresh vegetables, such as bean sprouts, carrots, cucumbers, kale, peas and spinach. Rinse and drain your boiled vegetables to help remove salt and potassium.

Focus on Fruits

Peach growing on branch
Peach growing on branch Photo Credit: arinahabich/iStock/Getty Images

Many varieties of fresh fruit contain minimal amounts of salt and potassium. Enjoy fresh peaches, pears, apples, cherries, grapes and plums for snacks and desserts. Drain the juice from canned fruits and avoid canned or frozen varieties that include seasonings. Add dried fruits, such as dates, raisins and prunes to your breakfast menu. Avoid high-potassium fruits, including bananas, strawberries and oranges.

It's All in the Sauce

Spaghetti with tomato sauce
Spaghetti with tomato sauce Photo Credit: beti gorse/iStock/Getty Images

Prepared sauces may contain large amounts of salt and potassium. Make your own pasta sauce from fresh tomatoes, avoiding tomato paste or tomato puree, as these are generally high in potassium and sodium. If you purchase ready-made sauce, check the nutrition facts panel. More than 20 percent of the daily value for sodium per serving is considered high. Potassium amounts are usually not listed on the label.

Salt-Free Seasonings

Black peppercorns
Black peppercorns Photo Credit: Ingram Publishing/Ingram Publishing/Getty Images

Some salt substitutes contain high amounts of potassium. Season your dishes with flavorful alternatives, such as black or red pepper, onion, parsley flakes and garlic.

Prioritize Your Protein

Basket of brown eggs
Basket of brown eggs Photo Credit: Tharakorn/iStock/Getty Images

Prepared meats may contain excessive amounts of salt and potassium. Avoid seasoned meats, such as corned beef and salted bacon. Look for minimally processed raw meats, including turkey, chicken, beef and veal. Check the labels on canned meats to determine if they are high in sodium. Choose varied protein sources, such as eggs, nuts, seeds and soy.

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