The Benefits of a Low Sodium Soup Diet
A low sodium soup diet has many health benefits. Sodium is an important nutrient, but most Americans consume way more than the recommended daily amount. Too much sodium has been linked to high blood pressure, heart disease, and stroke. By focusing on low sodium soups and other low salt foods, you can improve your health one bowl at a time.
How Much Sodium Should You Consume?
The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day. That equals about 1 teaspoon of table salt. For some people that are more sodium sensitive, an ideal limit is closer to 1,500 mg per day.
Most canned soups and many restaurant soups are extremely high in sodium, with some containing over 1,000 mg per serving. By choosing low sodium soup options whenever possible, you can make a huge dent in your daily sodium consumption.
Finding Low Sodium Soup Options
Luckily, as consumers become more health conscious, low sodium soups are becoming easier to find. Many major soup brands now offer lower sodium varieties with around 480 mg of sodium per serving or less. This includes condensed and ready-to-eat varieties.
Health food stores also typically have great options for organic, low sodium soups made with all natural ingredients. You can also find some tasty choices in the freezer section. Homemade soups are another great way to control the sodium content. You choose what goes in the pot!
28 Lower Sodium Canned Soup Options
Here are just some of the many canned soup, broth and stock options available with 500 mg of sodium or less per serving:
Condensed Lower Sodium Soups
- Campbell's Lower Sodium Chicken Noodle Soup
- Campbell's Lower Sodium Tomato Soup
- Campbell's Lower Sodium Cream of Mushroom Soup
- Campbell's Lower Sodium Cream of Chicken Soup
- Campbell's 98% Fat Free Cream of Mushroom Soup
Ready-to-Eat Lower Sodium Soups
- Health Valley Organic No Salt Added Lentil Soup
- Health Valley Organic No Salt Added Split Pea Soup
- Amy's Organic No-Sodium Added Lentil Soup
- Amys Organic No-Sodium Added Split Pea Soup
- Trader Joes Low Sodium Minestrone Soup
- Pacific Organic Low Sodium Butternut Squash Soup
Lower Sodium Broths
- Kitchen Basics Unsalted Chicken Cooking Stock
- College Inn Low Sodium Chicken Broth
- College Inn Low Sodium Beef Broth
- Swanson Unsalted Chicken Stock
- Swanson Unsalted Beef Broth
- Imagine No-Chicken Broth
- Pacific Organic Free Range Chicken Bone Broth
Tips for a Low Salt Soup Diet
Focusing on low sodium soups is a great start, but there are other things you can do to reduce your sodium intake even more:
1. Read Labels Carefully
Get in the habit of reading nutrition labels closely, especially on canned and packaged foods. Words like "low sodium" and "reduced sodium" sound healthy, but check the milligrams per serving to know for sure.
2. Limit Processed Meats
Things like deli meats, sausages, canned meats and frozen dinners tend to be very high in sodium. Try swapping them for fresh meats.
3. Choose Low Sodium Flavorings
Salt, soy sauce, teriyaki sauce, garlic salt and seasoning salts all contain large amounts of sodium. Opt for fresh herbs, spices, citrus juice and vinegar instead.
4. Cook at Home More Often
Most restaurant and fast foods have astronomical sodium levels. By cooking more homemade meals, you can control how much salt goes into each recipe.
Delicious Low Sodium Soup Recipes
To take your low salt soup diet to the next level, try making some of these tasty homemade recipes:
Creamy Low Sodium Potato Soup
Russet potatoes, sauteed leeks and onions, garlic, fresh thyme and chives, vegetable broth, nonfat milk, white pepper and chopped bacon.
Spicy Low Sodium Black Bean Soup
Black beans, onion, red bell pepper, jalapeo, garlic, cumin, cayenne pepper, vegetable broth, lime juice and cilantro.
Zesty Low Sodium Tomato Soup
Tomatoes, baby spinach, onion, carrots, celery, garlic, basil, oregano, red pepper flakes, tomato juice and Parmesan cheese.
Add Variety with Whole Grains
Dont limit yourself to just traditional noodle soups. Branch out and try quinoa, farro, brown rice, barley or whole grain pasta in your next pot of soup. They will add interesting flavors and textures.
Whole grains also have the added benefit of being high in fiber, which can help lower cholesterol and blood pressure levels. Its a win-win for heart health!
The Final Word on Low Salt Soups
Cutting back on sodium can have huge benefits when it comes to reducing your risk for heart disease and stroke. Focusing on low sodium soups is an easy and tasty place to start.
Just be sure to combine your soup choices with other low salt foods and cooking methods for a healthy, balanced approach.
FAQs
What are the health benefits of choosing low sodium soup?
A diet low in sodium can help lower blood pressure, reducing your risk for heart disease and stroke. Soups made with less salt and sodium-rich ingredients like canned foods and broths are a tasty way to keep your daily sodium intake in check.
How can I find low sodium soup options in the grocery store?
Look for labels that specify "low sodium", "reduced sodium" or "no salt added". Major brands now offer lower sodium versions of popular varieties. Check the milligrams of sodium per serving to find options under 500 mg.
What are good substitutions for salt when making homemade soup?
For flavor, use fresh or dried herbs, spices, citrus juice, vinegar, onion, garlic, etc. For saltiness, a dash of soy sauce, mushroom powder or dulse flakes can help. Taste as you go so you don't overdo it.
What are some tasty low sodium soup recipes to try?
Some delicious heart healthy options are creamy low sodium potato soup, spicy low sodium black bean soup made with veggies and cumin, and zesty tomato soup loaded with fresh basil and oregano.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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