(16), A cup of dried lentils contains about 12 milligrams of sodium. If you are eating ethnic cuisine, eat low-sodium foods at home before and after the meal. Low sodium: Fresh or frozen grass-fed beef, High sodium: Salted, smoked and cured meats, such as cold cuts, sausage, bacon, hot dogs, anchovies and sardines, Low sodium: Unsalted nuts and seeds, raw veggies, sliced apple, sliced cucumbers, carrot sticks, hard-boiled egg, and yogurt, High sodium: Salted nuts, potato chips, salted pretzels, crackers and baked goods, Low sodium: Yogurt, coconut kefir, raw cheeses, goat milk and cow milk, High sodium: Processed cheeses, cheese spreads, cottage cheese and buttermilk, Low sodium: Rice, pasta, oats, quinoa and plain bread, High sodium: Quick breads, waffle, pancake and biscuit mixes, processed potatoes, rice and pasta mixes, salted crackers, pizza, and croutons, Low sodium: All fresh and frozen fruits and vegetables, High sodium: Canned vegetables and vegetable juices, canned tomato sauce, pickled vegetables, olives, packaged potatoes with sauce or additives, Low sodium: Fresh garlic, basil, black pepper, cayenne pepper, chili powder, cinnamon, cumin, curry, dill, thyme, red pepper, parsley, paprika, nutmeg, oregano, lemon juice and vinegar, High sodium: Salt, garlic salt, onion salt, taco seasoning, soy sauce, teriyaki sauce, Worcestershire sauce, horseradish, cocktail sauce and barbecue sauce. For example, if you search for foods high in calcium and magnesium, a food … It helps regulate blood pressure and is needed for proper muscle and nerve cell functioning. It’s recommended to stick to whole fruits that are kidney-friendly, such as apples, berries, peaches and pears. Learn more low sodium. Generally speaking, fruit cups, oatmeal, and yogurt parfaits are ideal low sodium fast food options for breakfast. That is, it helps lower your blood pressure. Turn strawberries into a delicious cocktail along with citrus fruits and enjoy them as a refreshing mid-meal drink. On the other hand, too much sodium in the body can lead to water retention, which causes swelling. 10 Ashwagandha Benefits for the Brain, Thyroid and Muscles, Detox Your Liver: Try My 6-Step Liver Cleanse, Apple Cider Vinegar Benefits and Uses (30! If you’re looking to cut back on sodium, look for low sodium on food labels. Unsalted popcorn or low-sodium chips and pretzels 5. To reduce your daily sodium intake, eat low sodium foods like fresh fruits and vegetables, oats, quinoa, grass-fed beef, unsalted nuts and seeds, dried beans, and yogurt. Sodium is an essential electrolyte in the body. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. This information on low sodium foods was adapted from materials from the Dietary Guidelines for Americans and the U.S. Department of Agriculture. … ), as well as unsalted nuts, seeds and beans. Did you know that in Paleolithic times, humans consumed less than one gram of salt per day? are clickable links to these studies. Potatoes and potassium. Cheese made from goat milk is typically easier to digest because when goat milk enters the stomach, it forms a softer curd that causes less irritation when it’s being digested. (24), Related: 7 High-Cholesterol Foods to Avoid (Plus 3 to Eat). Vegetables contain minimal amounts of sodium and, like fruit, they are absolutely loaded with potential health … Limiting your sodium intake is important for disease prevention, especially if you have high blood pressure or heart disease. (8), When you prepare your own raw steel-cut or rolled oats, they contain no sodium, while instant oatmeal packages can include up to 200 milligrams of sodium. Compare labels to find products with less sodium. Other healthy low-salt foods for a low-sodium diet include eggs, olive oil, coconut oil, homemade … However, when you have too much sodium, this puts pressure on your veins and arteries, causing high blood pressure. … When you buy packaged foods, read the label: make sure it says "low sodium," or "no added salt" and be aware of the sodium content per serving. Sticking to a low sodium diet will provide the body with electrolytes, help to regulate body fluids, regulate blood pressure, control blood volume, and support your muscle and nerve function. A DV of 20% or more is high. The Dietary Guidelines for Americans, 2010 recommends keeping sodium consumption low -- … Low-Sodium Success Tips: MyPlate advises people to "Look out for salt (sodium) in foods you buy. And in the last few decades, more and more people are eating out often. Your body really needs about ¼ teaspoon of salt per day. Artichokes, beets, celery, broccoli, sweet potatoes, spinach and bell peppers all contain less than 140 milligrams of sodium. Vegetables are considered low in sodium ( 5 ), brown rice Nutrition includes plenty manganese. Foods that are loaded with salt Office of disease Prevention and health Promotion body affects amount!, collard greens, mushrooms and onion retain excess fluid, causing your blood pressure are at,... 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