2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
When you eat salty foods or foods high in sodium, your body begins to retain excess fluid, which leads to an increase in your blood pressure.
People with high blood pressure are at greater risk of heart disease. Adults are recommended to eat less than 2,000 milligrams of salt a day. Optimally, you should consume less than 1,500 milligrams a day for a healthy diet.
Eat the following low sodium foods for good health in the long run.
1. Fruits
All fresh fruits are low in sodium. For example, an apple contains 1 milligram of sodium, as well as apricots, bananas and oranges.
Certain fruits contain more sodium than others, but none of them tend to affect blood pressure. Fruits also contain essential vitamins, minerals and antioxidants that are essential for good health.
2. Vegetables
Vegetables are also low in sodium, although some contain a significant amount more than others.
One cucumber, for example, contains 1 milligram of sodium. One cup of beets, on the other hand, contains 84 milligrams of sodium. Half a cup of cooked spinach contains 63 milligrams of sodium.
These numbers may seem high compared to one milligram found in cucumber, but in reality they are very low sodium levels given the daily allowance of 2,000 milligrams.
Sodium-free vegetables or with a minimum amount of asparagus, cucumbers, corn, green beans, avocados, potatoes and summer squash.
3. Whole grains
Wholemeal bread, crackers and pasta contain much more fiber than their white flour counterparts.
Fiber is an important nutrient that plays a key role in heart health. Fiber reduces levels of bad cholesterol and the risk of cardiovascular disease.
Not all whole grains are low in sodium. Wheat is low in sodium, although some products such as biscuits and cereals may have added salt, so always check the nutrition label.
When buying biscuits, look for options for whole grains that have no added salt or are labeled low in sodium.
4. Nuts and seeds
Nuts and seeds are foods without added salt and are widely recognized as heart-healthy foods that are full of healthy fats that lower cholesterol levels.
They are also high in protein and dietary fiber, which are important for heart health. Also, nuts are full of vitamins, minerals and antioxidants that fight free radical damage and the adverse effects that sodium can have on the body.
5. Fish
Like most other foods, canned or processed fish contains much more sodium than the fresh version. Fatty fish, such as salmon, also contain essential omega-3 fatty acids, which are vital for overall health.
6. Poultry
Lean protein does not contain much sodium, and chicken or turkey breasts contain even less sodium than dark meat.
Chicken or turkey skin is high in fat and low in sodium, so it's best to remove the skin when preparing a meal.
Cooking poultry at home is the best way to ensure that you do not overdo it with sodium. A serving of plain chicken breast contains 60 milligrams of sodium.
7. Beans
Ripe beans are low in sodium. For example, one cup of beans contains 11 milligrams of sodium, while one cup of canned contains 660 milligrams of sodium.
To prepare ripe beans, soak them in the refrigerator for 8 hours or overnight.
8. Yogurt
There are many dairy products that are high in sodium, such as cottage cheese, which has 450 milligrams per half cup.
One cup of plain yogurt contains 150 milligrams of sodium.
Greek yogurt contains approximately the same amount of sodium, but much more protein. So, if you are trying to reduce your sodium while increasing your protein intake, Greek yogurt is a great choice.
9. Unsalted popcorn (from corn kernels)
Corn does not contain any sodium. The danger of popcorn is when salt and artificial flavors are added to it.
Ordinary popcorn is a great low-calorie breakfast for people who monitor their calorie intake. One cup of popcorn contains 31 calories and 1-2 grams of fiber.
10. Oatmeal
Like all whole grains, unrefined oatmeal is healthier than refined oatmeal. One serving of oatmeal with brown sugar contains about 190 mg of sodium.
11. Vegetable oil
Vegetable oils such as rapeseed, olive or sunflower oil belong to foods without sodium.
Each oil has a different heating point, and some are better for frying or cooking than others.
Olive oil has a very low heating point, which makes it unsuitable for frying. Extra-virgin olive oil is best eaten raw, for salad dressing. Sunflower oil, peanut oil and rapeseed oil are suitable for frying.
The more control you have over food preparation, the less sodium you will eat. So, choose fresh foods, cook with fresh herbs and spices and you will find that your blood pressure levels will drop naturally.
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