This article lists low sodium foods and tips to cutting down sodium in your diet.
Why low sodium foods are importantWhy is it handy to have a low sodium foods list readily available when deciding on what to eat? The reason is because it controls the amount of water in the body, maintaining the normal pH of blood, transmitting nerve signals and helps muscle contractions. Unlike all other minerals sodium is overconsumed. Symptoms of increased sodium (salt) intake result in nausea, vomiting, diarrhoea, and abdominal cramps. High concentrations of sodium in the body can also result from excessive water or fluid loss. Persistently high levels of sodium in the blood can result in swelling, high blood pressure, difficulty in breathing, and heart failure, and may be fatal.
Low sodium foods list
- Apple, raw unpeeled
- Banana
- Beans, Lima
- Blackberries
- Broccoli
- Cabbage
- Cauliflower
- Cereals bran, wheat, crude
- Cereal, wheat, shredded
- Cherries
- Chickpeas
- Coffee
- Cranberry juice
- Cucumber
- Fruit cocktail
- Lettuce
- Milk
- Noodles, dry
- Peaches
- Pears
- Peppers, green
- Pineapple
- Prunes
- Raspberries
- Rice
- Spaghetti
- Strawberries
- Sweetpotatoes
- Walnuts
- Watermelon
Reducing salt intake
People who suffer from heart failure and those with high blood pressure should follow a low-salt diet. Reducing sodium has been proved to be one of the best ways of lowering blood pressure.
Tips for cutting down sodium
Convenience foods, ready meals, and canned foods, as well as eating out frequently, all contribute to a higher sodium intake, so if you are following a low-sodium diet read nutritional labels very carefully.
- Use fresh or dried herbs and spices, such as cinnamon and cumin, to flavor vegetables.
- Avoid using salt at the table.
- Use soy sauce sparingly
- Buy fresh or frozen vegetables or those canned without salt.
- Rinse canned foods, such as beans, to remove excess sodium.
- Choose breakfast cereals that are lower in sodium.
- Buy low-or reduced-sodium or no salt added versions of foods.
With these tips and list of low sodium foods, we can all avoid the risks associated with too much salt intake.
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