In today’s world of people converting from bad eating habits to new, healthier ways of eating, a low sodium based diet is vital. Sodium is necessary to a person, aiding in body functions such as nerve impulses, maintaining proper balance of fluids and blood pressure, and muscle contractions, however a high sodium diet can be harmful, leading to high blood pressure, bloating, kidney disease, and an increased stroke risk. Adults should consume no more than 2300 milligrams of sodium a day. Decreasing sodium intake can facilitate the damage done by a high sodium diet. Below are ten beneficial foods that are low in sodium.
1. Eggs and egg substitutes
Eggs are not only low in sodium, but they have numerous other health benefits. Our eyes receive more nutrients from an egg than any other source. All nine essential amino acids are contained in just one egg. Vitamin D naturally occurs in eggs, giving us the much needed vitamin that our bodies need to function. Eggs are invaluable to eyesight. Some studies have shown that people who eat eggs daily lower the risk of developing cataracts.
2. Skim Milk
You may be surprised to learn that skim milk is not only low in sodium but also in calories and fat content. Skim milk has just as much calcium as one or two percent milk giving you’re the nutrients you need daily.
3. Any kind of fruit
Fruits, whether they are fresh, frozen, or in juice form, are extremely important to achieving a healthy lifestyle. Eating fruits will make you feel better and help to lower cholesterol and relieve digestive problems such as constipation and abdominal cramping.
4. Olive Oil
Olive oil is the only oil derived from a vegetable that does not require a lot of processing. Olive oil controls LDL cholesterol levels and raises HDL levels, thus offering defending your heart against heart disease. Extra virgin olive oil is considered the purest and least processed.
5. Yogurt
With a vast selection of flavors, yogurt is a delicious way to not only eat more healthy but to also enjoy a low sodium diet. Almost all yogurts are made with “good” bacteria that helps in digestion. Yogurt may also help prevent osteoporosis due to its calcium content.
6. Vegetables
Take your pick – fresh, frozen or canned – vegetables definitely promote a low sodium lifestyle. Considered one of the most natural foods, vegetables have numerous health benefits including naturally occurring vitamins and reduction of many diseases. Diets that include a lot of vegetables can decrease the risk of certain cancers, high blood pressure, and risk of heart disease.
7. Certain Cheeses
Cheeses such as cream cheese, Mozzarella, and Monterey can be added to a low sodium diet. When you eat cheese, you not only obtain calcium and proteins essential to your body but also significant nutrients such as Vitamin B12, Vitamin A, zinc, and phosphorous.
8. Fish
It’s been said that eating fish helps your heart. Eating just a few servings of fish a week can reduce your risk of having a heart attack It also helps lower your sodium levels too. Fish is also rich in omega-3 fatty acids which reduce the risk of heart disease.
9. Pasta
Not only does pasta have a low sodium content, but it also has a low glycemic index meaning that it doesn’t make the body’s blood sugar rise like other foods do. The carbohydrates that pasta contain are released slowly into the blood stream thus keeping blood sugar more level.
10. Condiments
Condiments such as gravy, salad dressings, relish, soy sauce, ketchup, mustard, mayonnaise, and pickles all add flavor to our foods while containing a low sodium content.
