List of Low Sodium Foods
Also, the Centers for Disease Control (CDC) released a report in 2010 advising over 70% of Americans to eat more low sodium foods and cut their sodium intake to just 1,500 mg per day! Among the people included in this recommendation are: 1. People with existing hypertension 2. People age 40 and up 3. African-Americans ages 20 to 39 Scroll down to see the health effects eating too much sodium can have on your body, how to cut your salt intake, and a list of low sodium foods. - High blood pressure - Stroke - Heart attack - Kidney disease In a National Institutes of Health study, men and women with pre-hypertension who reduced their sodium intake by 25 to 35% and ate more low sodium foods had a 25% lower risk of developing cardiovascular disease over the 10 to 15 years after they reduced their sodium intake. Clearly low sodium diets can be very beneficial to a large number of people. Here are some tips to help you cut down on your daily salt intake and eat more low sodium foods:
Keep an eye out for "low-salt" or "low-sodium" labels on cans and packages. These labels mean the food has 140 mg of sodium or less per serving. "Very low sodium" means it has 35 mg or less per serving and “sodium free” signifies 5 mg or less per serving. Also, pay attention to serving sizes. A 3-serving can of soup with 400 mg of sodium per serving actually gives you 1200 mg of sodium if you eat the whole can. “Reduced-salt” or “reduced-sodium” simply means that the product has at least 25 percent less sodium than the original version of the same product; however, this doesn’t necessarily mean that the food is low in sodium. Here are some basic guidelines to help you pick the right foods for low sodium diets: Meats Pick these: Fresh Meats from the butcher or Frozen Meats (without breading, seasoning, or marinades), Reduced Sodium Deli Meats Instead of these: Processed Deli Meats (Pepperoni, Bologna, Salami, Pastrami, Ham, Turkey, Corned Beef), Sausage, Bacon, Hot Dogs, Breaded Meats (Chicken Nuggets, Fish Sticks), Canned Meats (Spam), Smoked or Cured Meats Dairy Pick these: Milk, Yogurt, Ice Cream, Frozen Yogurt, Low Sodium Cheeses (Swiss, Mozzarella) Instead of these: Buttermilk, Processed Cheese Spreads (Cheez Wiz, Easy Cheese), Processed Cheese (Velveeta, American, Pepper Jack, Nacho Cheese), Pimento and Cheddar Cheese, Cottage Cheese Grains Pick these: English Muffins, Whole Wheat & Whole Grain Bagels, Pasta, Noodles, and Rice, Cooked Hot Cereals, Unsalted or Low Sodium Snack Foods (Whole Grain Pretzels and Crackers) Instead of these: Biscuits, Prepared Mixes (Pancake, Muffins, Cornbread), Seasoned Rice, Noodle, or Potato Mixes (i.e., Rice-a-Roni, Macaroni and Cheese), Coating Mixes (Seasoned Bread Crumbs, Shake’n’Bake), Salted Snack Foods (Potato Chips, Corn Chips, Pretzels, Pork Rinds, Crackers) Vegetables/Nuts/Legumes Pick these: Fresh or Frozen Vegetables, Canned Vegetables with "no salt added," Low Sodium Vegetable Juices, Reduced Sodium Tomato Sauce, Low Sodium or Natural Peanut Butter, Unsalted Nuts, Dried beans, Peas, or Legumes Instead of these: Regular Canned Vegetables and Vegetable Juices, Pickles, Relish, Olives, Pepperoncinis Fruits Pick these: Most Fruits or Fruit Juices Instead of these: No need to limit most fruits or fruit juices when watching your sodium intake Fats, Oils, and Butter Pick these: Plant oils (olive, canola), Unsalted Butter and Margarine (trans fat free), Low-sodium Salad Dressing (under 240 mg per serving) Instead of these: Animal Fats, Salt Pork, Salad Dressings Soups, Seasonings and Condiments Pick these: Low Sodium Soups, Reduced Sodium Tomato Sauce, Fresh or Dried Herbs and Spices, Vinegar, Lemon and Lime Juice and Zest, Onion, Garlic, Pepper, Low Sodium Bouillon, Spice and Herb Table Blends, Low Sodium Soy Sauce Instead of these: Canned Soups, Dry Soup Mix, Salt, Bouillon, Seasoning Salts, Spice and Herb Mixes w/ added salt, Sauces such as Teriyaki, Soy, Ketchup, BBQ, or Worcestershire Eating more low sodium foods now can set you up for a healthier life down the road—which could mean more time to spend with those you love. It’s up to you to decide if that’s worth putting down that shaker.
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With the increasing prevalence of packaged, processed foods, low sodium foods can be hard to find. Most people eat way more sodium than the recommended daily limit. Dietary guidelines suggest healthy adults should eat a maximum of 2,300 mg of sodium per day (just 1 tsp.). However, the average American consumes between 3,500 and 4,000 mg every day.