Finding the Best Low Salt Snack Options for Your Health
Following a low salt diet is often recommended for heart health, managing blood pressure, and other medical conditions. But sticking to low sodium foods can be challenging when dealing with cravings for salty snacks.
The Importance of Reducing Sodium
Sodium attracts and retains fluid, putting strain on blood vessels and the heart. The more sodium consumed, the higher blood pressure rises in many people. High blood pressure is linked to risks of heart attack, stroke, and kidney disease.
Health organizations like the American Heart Association advise limiting daily sodium intake. For some patients, physicians may recommend a sodium restricted diet of 2,000 mg per day or lower.
Finding Acceptable Low Sodium Snack Foods
Managing daily sodium limits involves paying close attention to snack choices between meals, when cravings often strike. Read on for tips on selecting delicious low salt snacks across various food categories.
Fruits and Vegetables
Fresh Produce
Fresh fruits and veggies make fantastic low sodium snacks. Options like carrots, celery, broccoli, grapes, berries, melon cubes, apple slices and more fit the bill. These foods contain minimal sodium naturally, allowing guilt-free snacking.
Pre-Cut and Prepped Veggies
For grab-and-go convenience, purchase pre-cut produce like vegetable snack trays, packs of baby carrots, snap pea crisps or dehydrated veggie crisps. Just check labels carefully, as salt is sometimes added during processing.
Grains, Cereals and Bars
Air Popped Popcorn
Plain air popped popcorn makes for a crunchy, fiber-rich snack that is naturally low in sodium. Sprinkle lightly with garlic powder or chili powder instead of salt for flavor.
High Fiber Cereal
Choose unsweetened whole grain cereals with at least 5 grams fiber per serving to stay fuller longer. Couple with fresh berries for sweetness instead of sugary milk.
Granola, Nut and Seed Bars
Read labels to find bars with no added sodium that get sweetness from dried fruit instead of salt-heavy ingredients. Bars with nuts and seeds also provide protein.
Dairy and Dairy Alternatives
Plain Greek Yogurt
Creamy Greek yogurt contains plenty of satiating protein. Those sensitive to sodium can stick with plain, unsweetened varieties around 100 mg per serving.
Nut Butters
Look for brands of almond butter, cashew butter and peanut butter with minimal added salt. Pair with apple slices or celery sticks for dipping.
Popcorn Topping
Use plain yogurt or nut butters as sweet, creamy toppings on that air popped popcorn. The protein and good fats keeps you fuller longer.
Meat, Fish and Other Proteins
Hard Boiled Eggs
For an easy high protein snack, hard boil batches of eggs to keep on hand. One large egg contains around 63 mg sodium naturally.
Deli Meat Roll-Ups
Check deli counters for low-sodium ham, turkey and roast beef. Use lettuce leaves for no-carb roll-ups to enjoy the savory protein.
Tuna and Salmon Packs
Portable tuna and salmon pouches packed in water offer omega-3s and lean protein for heart health. Salmon provides an extra sodium kick.
When choosing any packaged foods for snacking, diligently read nutrition labels and look for at least “low sodium” if not “very low sodium” to aid daily limits. Get creative combining nourishing whole foods into snacks for great taste with health in mind.
FAQs
Why limit sodium intake from snacks?
Consuming too much sodium can cause high blood pressure, putting strain on your heart and blood vessels. Reducing salt, especially from frequent snacks, can improve these health risks.
What if I don't like the taste of low sodium foods?
Focus on snacks with bold, savory flavors without salt instead, like spices, herbs, citrus, sweet potatoes, or tart fruits. Your taste buds adapt over time to enjoy less sodium.
Are some people more sensitive to salt than others?
Yes. People over 50, African Americans, and those with chronic kidney disease, diabetes, or high blood pressure are considered "salt-sensitive" and benefit more from sodium reduction.
Can too little sodium also cause issues?
In rare cases, very low sodium levels can lead to headaches, muscle cramps, nausea and dizziness. Focus on sticking to the 2,000 - 2,300 mg daily sodium level recommended for most adults.
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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