Best Low Sodium Foods for High Blood Pressure – Sodium is an important mineral that performs many essential functions in your body. It’s found naturally in foods like eggs and vegetables and is also the main component of table salt, which is added to a variety of other processed foods. Some people need to reduce sodium intake because they have high blood pressure, diabetes, or kidney disease while others are trying to lower their risk of developing heart disease or stroke. Low sodium foods are healthier for people with high blood pressure, but it can be hard to figure out which foods to buy. Studies have shown that people with high blood pressure need to be sure they are consuming enough salt in their diet. In fact, the best way to lower blood pressure is to reduce your sodium intake by eating foods low in this nutrient.
Sodium plays a number of important roles: It helps regulate blood pressure, supplies nutrients to nerves and muscle cells, regulates fluid levels by balancing electrolytes, aids digestion, and helps build strong bones. Unfortunately, sodium is much more prevalent in the modern diet than it needs to be.
The article discusses the importance of sodium and how it can be difficult to find low sodium alternatives. That’s why we created a list of the top 20 low sodium foods that our followers on Facebook voted as their favorites!
Top 10 Best Low Sodium Foods for High Blood Pressure
Table of Contents
What Is a Low-Sodium Diet?
A low-sodium diet is one that contains less than 300 mg of sodium per day. People with high blood pressure, kidney problems, heart failure, or diabetes are often recommended to follow a low-sodium diet. This can be difficult to do because many of the foods that contain the most sodium are not healthy. There are a few tips for following a low-sodium diet. First, try to stay away from processed and canned food as much as possible. These types of food have a lot of sodium added to them and they are hard to manage when trying to eat fewer than 300 milligrams of sodium per day. Second, make sure to eat plenty of fresh vegetables and fruits so you can get the vitamins and minerals needed for a healthy body without eating too much salt. Third, check the labels on items before you purchase them. Eating out at restaurants can be problematic because it’s difficult to know exactly how much sodium is in your meal; however, if you’re cooking at home with fresh ingredients it will be easier to keep track of how much salt you’re consuming. Finally, drink plenty of water so your body doesn’t retain water due to decreased fluid intake.
1. Vegetables and Fruits
Vegetables and fruit contain few or no sodium-rich products. When eating vegetables try to avoid the ones that are often processed such as canned beans, corn, bottled pasta sauces, and frozen French fries. Reach for fresh vegetables that are available in seasons such as spinach leaves, kale, and Brussels sprouts. For fruit try to eat whole fruits instead of juice since juice can contain a lot of sugar. Aim for at least 3 to 5 servings of vegetables per day.
2. Whole Grains
Whole grains contain unsaturated fats and sodium alum. Unsaturated fats can help to lower the LDL cholesterol in the body which contributes to high blood pressure. Low sodium meals are best for individuals wishing to keep their blood pressure at a normal level. Whole grains such as brown rice, quinoa, buckwheat amaranth, and millet contain fiber that leaves you feeling fuller for a longer period of time than some other types of food might.
Proteins help lower blood pressure. They do this by supplying the body with amino acids, which in turn help to regulate sodium and water levels in the body. Protein sources don’t have to be difficult to come by though. Some of the best sources of protein are chicken, general tuna, eggs white meat, seafood, salmon, legumes (beans), tofu, and ghee. A variety of these foods eaten over the course of a day can provide you with all the protein that your body needs for blood pressure regulation.
Dairy products are a good option if you’re trying to avoid high blood pressure. Some people may find that dairy products increase their risk of high blood pressure, but for most people, low-fat dairy is a healthy food choice. The best dairy products are non-fat or low-fat yogurt with live active cultures and low-salt natural cheese like mozzarella or feta.
5. Dressings, Oils, and Condiments
Dressings and oils can quickly add sodium to your diet and increase your blood pressure. It is advisable to eat other low-sodium recipes instead of relying on the salt content in dressing. Some examples include olive oil, avocado oil, coconut oil, mayonnaise, or mustard. You can also choose different types of dressings like a lemony vinaigrette over a maple vinaigrette or honey Dijon over the ranch. When going out for lunch or dinner, avoid high sodium sauces like malt vinegar for salads or tonkatsu sauce for shrimp tempura. If you have a restaurant choice or favorite dish with a high sodium scale, try talking to the chef about substituting tomato sauce or soy sauce over soy sauce in additional soy sauce to make it less salty You may lose pounds by adding more low-sodium foods into your diet.
Berries are delicious, low-sodium, and contain a lot of antioxidants. Blackberries have vitamins C and E. Strawberries have Vitamin C, iron, calcium, and fiber. Blueberries have Vitamins A, B2, B6, and copper. Bullet Point: Spinach Paragraph: Spinach is best known for its intake of Vitamins K, A, and C but also has magnesium which can help regulate blood pressure and potassium to lower the risk of stroke.
7. Beans and lentils
Beans and lentils are inexpensive, low-fat, low-cholesterol, nutritious sources of protein. The foods are also high in fiber, as well as being a vegetarian and vegan-friendly source of protein. Beans also helped people with high blood pressure by providing soluble dietary fiber that is known to lower potassium levels, while increasing the amount of potassium excreted by the body. While beans or lentils may not come to mind as a low sodium food at first glance, these legumes can be instrumental in lowering both your blood pressure and cholesterol levels.
8. Pumpkin seeds
Pumpkins seeds are a tasty way to reduce high blood pressure. They contain anti-inflammatory and anti-clotting agents that, as well as increase how quickly you burn fat. They are also a good source of copper and magnesium, which can lower your blood pressure while decreasing fluid buildup in your body. Make sure to buy the raw, shelled pumpkin seeds, because they have fewer calories than the salted pumpkin seed variety.
9. Swiss chard
Swiss chard is a leafy, green vegetable that is high in protein and low in sodium. It also contains folate, calcium, magnesium, potassium, vitamins A or vitamin K as well as omega-3 fatty acids which help lower blood pressure. Mussels are meats with a light taste and can be cooked without adding any seasoning, unlike canned tuna which needs to be seasoned before cooking. They contain only 100mg of sodium per serving and have many health benefits like boosting the immune system.
10. Salmon and other fatty fish
Salmon and other fatty fish contain a healthy combination of fats and nutrients that can help you reduce the risk of heart disease. These types of fish are also good sources of omega-3 fatty acid, known as DHA, which is necessary for heart health. A low-salt diet should focus on fatty seafood like salmon and tuna to remain both flavorful and beneficial.
Having high blood pressure often leads to weight gain. This is where following a few tips can help your health as well. One of these tips is staying away from salt when you eat anything. Some of the best low sodium snacks are yogurt, cauliflower, almonds, avocados, soy sauce, and celery. Drink lots of water but avoid salt, which can raise blood pressure. For a fantastic low sodium diet go here instead. Now that we have sorted out the best low sodium snacks to try and put in your diet it’s time for the conclusion. As mentioned earlier purchasing these snacks is easy as you can find them online, but if you do not have internet access then grocery stores typically sell them. “I will eat anything that says low in sodium” this truly does not stop with pieces of bread and chips because no joke there are a host of low sodium snacks one can choose from including fruits, vegetables, and protein bars none of which possess tons of salt!