Almost 80% of your salt intake is from processed foods that you eat. It is no brainer that moderate salt or sodium chloride consumption is a must to avoid health problems. Excessive amounts of salt can raise your blood pressure and even damage the linings of your arteries. Unfortunately, tons of stores today offer goods that are processed and are heavily ladenwith salt.
You can limit your salt intake by shopping wisely: pick foods that are low in sodium. Experts recommend that you consume less than 2000mg of sodium every day.
Salty Foods to Avoid
There are foods that are high in salt, which is why you should strive to get rid of them. These foods include the following:
- Tomato ketchup
- Gravy granules
- Stock cubes, including beef, vegetable, and chicken
- Cabinet soups of any kind
- Curry powder
- Dried fish
- Soy sauce
The good news is that your favorite foods have low-sodium versions. You just have to be prepared to lose some of the flavor that you are used to, but this does not mean they are not as tasty as the original salty foods. The best thing that you can do to avoid a sodium-rich feast is to go green.
Best Foods for a Low-Sodium Diet
1. Fruits and Veggies
- Fresh fruits and vegetables
- Frozen veggies, but with no sauce
- Frozen fruit labeled as “unsweetened”
- Canned fruit that is either labeled as 100% juice or packed in water
Always check the labels to make sure that the product you’re buying has no salt added or at least low in sodium.
- Lean meats
- Skinless turkey or chicken breast
Fresh meats are the best options when you want to keep your meals low in sodium.
3. Seasonings, Condiments, and Other Ingredients in Cooking
- Margarine and spreads that are labeled as unsalted with no trans fat
- Salad dressing and light mayonnaise labeled as free from sodium
- Herbs and spices
- Lemons and limes
If you’re unsure about whether or not what you’re buying is sodium-free or at least low in sodium, here are some tips when you go shopping for food:
- Processed foods always come with extra salt. Instead of choosing them, make sure you go fresh.
- If you want to buy processed foods, always check the Nutrition Facts, which is usually the label at the back of the product. Look for the amount of sodium present. If you see it only has 5% daily value or has less, it is safe for consumption.Avoid those that have 20% DV as this means they are extremely high in sodium.
- Always look for labels like “low sodium,” “no salt added,” or “reduced sodium.”
With these tips, you can have meals at home that are safe for everyone, even those with hypertension.