The Low Sodium Foods Website has low sodium recipes to help keep your heart healthy. Let us provide you with information about low salt foods for a low sodium diet, salt intake, sodium content and low salt recipes for your health and heart. At this free recipes and cooking Website you can find Low Sodium Foods List, some simple recipes for low sodium meals, low salt diet and salt substitute for your high blood pressure diet that are not only delicious but quick and easy to make. We're always adding more blood pressure natural healthy recipes, sodium foods, salt substitutes, healthy diet and cooking recipe ideas for eating healthy, so check back often.
Low Sodium Foods for Heart Health: Low Salt Recipes
The Low Sodium Foods Website has low sodium recipes to help keep your heart healthy. Let us provide you with information about low salt foods for a low sodium diet, salt intake, sodium content and low salt recipes for your health and heart. At this free recipes and cooking Website you can find Low Sodium Foods List, some simple recipes for low sodium meals, low salt diet and salt substitute for your high blood pressure diet that are not only delicious but quick and easy to make. We're always adding more blood pressure natural healthy recipes, sodium foods, salt substitutes, healthy diet and cooking recipe ideas for eating healthy, so check back often.
Healthy Food Related:
Best Diet,
DASH Diet,
Dinner Recipes,
Eating Healthy,
Free Diet,
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Gluten Free Recipes,
Healthy Diet,
Salt Intake
Low Sodium Foods: Heart Healthy Recipes and Cooking
Low Sodium Foods and low salt foods are often recommended to help reduce high blood pressure. A common source of sodium in the diet is salt added to foods. A low sodium diet limits the amount of sodium in your diet to no more than 2400 milligrams per day. This is less half the amount of sodium in the average diet.
Low Sodium Foods: Healthy Heart Recipes, Nutrition, Cooking
You can reduce the amount of sodium in your diet by doing the following:
- Read labels carefully. Look for any form of sodium or salt and choose foods that have less salt.
- Avoid eating fast foods. Fast foods are normally very high in salt, as are many other restaurant foods. When eating at restaurants, choose fish, vegetables or salads.
- Eat at home. It's almost impossible to control the amount of sodium in foods prepared by others.
- Avoid processed foods. Fresh meat, produce, fish are normally low in sodium and salt. Highly processed meals such as frozen dinners and canned soups are often high in sodium.
- Don't add table salt to food.
Sodium Label guidelines set by the FDA
Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low sodium foods and low salt meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your reduced sodium or low sodium diet.
Sodium-freeLess than 5 milligrams of sodium per serving
Very low-sodium35 milligrams or less per serving
Low-sodium140 milligrams or less per serving
Reduced sodiumUsual sodium level is reduced by 25%
Salt and Sodium in your Diet
Sodium is a mineral found naturally in many foods. Most people eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low sodium diet can help reduce high blood pressure and hypertension and also help reduce the retention of too much water in the body.
Sodium in Foods: Sodium Content
Sodium Food Content: Vegetables
| Food | Serving Size | Sodium mg |
|---|---|---|
| Asparagus | 4 spears | 7 |
| Avocado | one | 20 |
| Beets | one cup | 84 |
| Broccoli | one cup | 24 |
| Carrots | one cup | 50 |
| Celery | 2 stalks | 70 |
| Corn | one cup | 28 |
| Cucumbers | one cup | 2 |
| Eggplant | one cup | 4 |
| Fennel Bulb | one cup | 45 |
| Green Beans | 1/2 cup | 2 |
| Iceburg Lettuce | 2 leafs | 4 |
| Lima Beans | 1 cup | 5 |
| Mushrooms | one cup | 4 |
| Onions | one cup | 6 |
| Peas | 1 cup | 4 |
| Potato | one | 7 |
| Radishes | 5 | 6 |
| Spinach | one cup | 43 |
| Squash | one cup | 8 |
| Tomato | one | 15 |
| White Beans | 1/2 cup | 2 |
| Yams | one | 12 |
Sodium Food Content: Fruits
| Food | Serving Size | Sodium mg |
|---|---|---|
| Apples | one | 1 |
| Apricots | 2 | 1 |
| Banana | one | 1 |
| Blackberries | one cup | 0 |
| Cantaloupe | one cup | 28 |
| Cherries | 1 oz. | 1 |
| Cranberries | 1/2 cup | trace |
| Dates | 5 | 1 |
| Dried Prunes | 5 | 2 |
| Grapes | one cup | 3 |
| Grapefruit | one | 0 |
| Oranges | one | 1 |
| Peaches | 1 | 0 |
| Raisins | one cup | 18 |
| Strawberries | one cup | 2 |
| Watermelon | one cup | 6 |
Sodium Food Content: Proteins
| Food | Serving Size | Sodium mg |
|---|---|---|
| Beef Liver | 4 oz. | 80 |
| Chicken (dark) | 4 oz | 100 |
| Chicken (light) | 4 oz | 88 |
| Egg | one | 62 |
| Beans | one cup | 4 |
| Freshwater Fish | 4 oz | 74 |
| Ground Beef | 4 oz | 80 |
| Ham | 4 oz | 1700 |
| Hotdog | one | 585 |
| Lamb | 4 oz | 74 |
| Peanuts | 1 oz | 228 |
| Pork Bacon | one slice | 155 |
| Pork loin | 4 oz | 74 |
| Ribs | 4 oz | 105 |
| Salmon | 4 oz | 62 |
| Shellfish | 4 oz | 400 |
| Shrimp | 4 oz | 238 |
| T-bone Steak | 4 oz | 80 |
| Tuna in water | 4 oz | 400 |
| Turkey (dark) | 4 oz | 87 |
| Turkey (light) | 4 oz | 72 |
| Veal | 4 oz | 78 |
Sodium Food Content: Grains, Wheat, Corn, Pasta
| Food | Serving Size | Sodium mg |
|---|---|---|
| Bran flakes | 3/4 cup | 220 |
| Cooked Grain Cereal | 1 packet | 250 |
| Corn Flakes | 1 cup | 290 |
| English Muffins | one | 360 |
| Hamburger Bun | one | 241 |
| Pancake | one | 430 |
| Pasta | 1 cup | 7 |
| Rice | one cup | 4 |
| Shredded wheat | one | 0 |
| Waffles | one | 230 |
| White Bread | 2 slices | 246 |
| Whole Wheat Bread | 2 slices | 320 |
Sodium Food Content: Dairy Products
Low Salt Dairy Products
| Food | Serving Size | Sodium mg |
|---|---|---|
| Buttermilk | one cup | 260 |
| Cheese (american) | 1 oz | 443 |
| Cheese (cheddar) | 1 oz | 175 |
| Cheese (grated parmesan) | one tablespoon | 93 |
| Cheese (swiss) | 1 oz | 74 |
| Cottage Cheese | one cup | 918 |
| Cream Cheese | one tablespoon | 43 |
| Milk (whole milk) | one cup | 120 |
| Milk (1% low-fat) | one cup | 115 |
| Milk (2% low-fat) | one cup | 115 |
| Milk (skim) | one cup | 138 |
| Yogurt | one cup | 115 |
When buying milk and other dairy foods, try to find low salt or low sodium dairy food products that are also low in fat. Many food producers are now making low-fat or reduced sodium brands of yogurt, milk and cheese. To help in reducing the amount of saturated fat in your diet, look for milk that is 1%-low-fat or 2%-low. You can also try skim milk, although slightly higher in sodium, skim milk is lower in fat and cholesterol than whole milk. Egg whites are not a food that is high in fat and cholesterol, but egg yolks should be avoided for a low sodium diet. A low cholesterol egg substitute may be used as a low sodium food when cooking good food or preparing meals.
Low Sodium Foods Diet Planner
When planning your low sodium or low salt diet, you should choose foods following these general guidelines for a nutritional and healthy diet:
- Vegetables
- five servings per day
- Fruit
- five servings per day
- Proteins
- three servings per day
- Grains
- five servings per day
- Dairy Products
- two servings per day
Sample Low Sodium Foods Diet Menu
| Breakfast | Lunch | Dinner |
|---|---|---|
| Fresh Fruit | Roast Turkey | Grilled Chicken |
| Low sodium cereals | Fresh carrots | Steamed vegetables |
| Milk | Apple sauce | Baked Potatoes |
| Low sodium bread | Low sodium crackers | Salad with low-sodium dressing |
Low Sodium Food Recipes and Seasoning
Always try to use fresh ingredients and foods with no salt added. Stay away from processed foods such as canned soups, vegetables, frozen dinners, and gravy sauces. If you're eating processed foods, then use only low sodium cans of soups and fresh or frozen, no salt added salt canned vegetables.
Eating Out: Low Sodium Dining Out
When eating out at restaurants, choose steamed fish, chicken, vegetables, salads or other fresh and healthy low sodium foods.
Salt Alternatives - Low Sodium Salt Substitutes
Ask your doctor about using salt alternatives or a low sodium food salt substitute. Salt alternatives often contain potassium which may cause harmful interactions if you are taking certain medications.