Sodium or commonly known as salt is vital in the maintenance of blood pressure, fluids, and blood volume. High levels of sodium will affect the hemodynamics of the body. Therefore, it is vital to keep your sodium ingestion to appropriate levels. A high diet sodium can have adverse effects such as high blood pressure or swelling of the extremities or face. Furthermore, one may also experience shortness of breath due to high fluid levels around the lungs.

The average American consumes 5 or more teaspoons of salt a day which is over twenty times the amount needed for an adult. Salt is found naturally in foods. Due to the increased consumption of processed food and the additional amount of salt added during preparation for taste people are consuming excessive amounts of salt resulting in high sodium levels and may lead to high blood pressures.

Your physician may have recommended to you to lower the amount of salt in your diet. Steps you can take to lower the amount of salt in your diet:

• Reduce salty foods in your diet. Reduce the amount of salt in food preparation and cooking.
• The salt shaker needs to be removed from the table. Try to use food seasonings, spices, herbs or lemon.
• Avoid fast food. Fast food is full of processed food high in salt, fat and many other additives injurious to your health.
• Medications such as alka seltzer bromo seltzer contain levels of sodium.
• You need to get into the habit of reading food labels. Additives high in salt in the ingredient list will contain the word “sodium” such as monosodium glutamate.
• Calculate your daily sodium intake by looking at food labels.

Low-Sodium Alternatives to Popular Foods

Meats, Poultry, Fish, Legumes, Eggs and Nuts

High-sodium foods:

• Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies
• Frozen breaded meats and dinners, such as burritos and pizza
• Canned entrees, such as ravioli, spam and chili
• Salted nuts

Low-Sodium Alternatives:

• Any fresh or frozen beef, lamb, pork, poultry and fish
• Eggs and egg substitutes
• Low-sodium peanut butter
• Dry peas and beans (not canned)
• Low sodium canned fish
• Drained, water or oil packed canned fish or poultry

Dairy Products

High-sodium foods:

• Buttermilk
• Regular and processed cheese, cheese spreads and sauces
• Cottage cheese

Low-Sodium Alternatives:

• Milk, yogurt, ice cream and ice milk
• Low sodium cheeses, cream cheese, ricotta cheese and mozzarella

Breads, Grains and Cereals

High-sodium foods:

• Bread and rolls with salted tops
• Quick breads, self-rising flour, biscuit, pancake and waffle mixes
• Pizza, croutons and salted crackers
• Prepackaged, processed mixes for potatoes, rice, pasta and stuffing

Low-Sodium Alternatives:

• Breads, bagels and rolls without salted tops
• Muffins and most ready-to-eat cereals
• All rice and pasta, but do not to add salt when cooking
• Corn and flour tortillas and noodles
• Low sodium crackers and breadsticks
• Unsalted popcorn, chips and pretzels

Vegetables and Fruits

High-sodium foods:

• Regular canned vegetables and vegetable juices
• Olives, pickles, sauerkraut and other pickled vegetables
• Vegetables made with ham, bacon or salted pork
• Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and tater tots
• Commercially prepared pasta and tomato sauces

Low-Sodium Alternatives:

• Fresh and frozen vegetables without sauces
• Low sodium canned vegetables, sauces and juices
• Fresh potatoes, frozen French fries and instant mashed potatoes
• Low salt tomato or V-8 juice.
• Most fresh, frozen and canned fruit

Soups

High-sodium foods:

• Regular canned and dehydrated soup, broth and bouillon

Low-Sodium Alternatives:

• Low sodium canned and dehydrated soups, broth and bouillon

Homemade soups without added salt

Fats, Desserts and Sweets High-sodium foods:

• Bottled salad dressings, regular salad dressing with bacon bits
• Salted butter or margarine
• Instant pudding and cake

Low-Sodium Alternatives:

• Unsalted butter or margarine
• Vegetable oils and sodium free salad dressings
• All desserts made without salt

Hope these tips help. Feel free to post recipes in the comment section so users can share recipes that have helped them lower their blood pressures.

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