Enjoying Lipton Soup While Limiting Sodium
Lipton soup can be a tasty, convenient meal or snack, but many varieties are high in sodium. With heart disease and stroke being leading causes of death, it's important for most people to limit dietary sodium.
The 2020-2025 Dietary Guidelines for Americans recommend consuming less than 2,300 mg of sodium per day. However, if you have high blood pressure, diabetes, chronic kidney disease or are over the age of 51, you should further restrict intake to 1,500 mg daily.
The good news is that Lipton does offer several delicious lower sodium soup options to help you meet these recommendations.
Tips for Choosing Low Sodium Lipton Soups
When purchasing Lipton soups labeled as "low sodium", be sure to check the Nutrition Facts panel for specifics. The FDA defines this claim as 140 mg or less per serving. Also look for ones marked "reduced sodium" meaning they contain at least 25% less sodium than regular varieties.
Pay attention to serving sizes as well, since sodium adds up quickly if you eat multiple portions. Some lower salt choices include Chicken Noodle at 140mg per 1 cup serving and Cream of Mushroom with 120mg per 1 cup.
You can further reduce sodium by adding extra water when cooking condensed canned options. Checking ingredient lists can also help identify added salt versus naturally occurring sodium.
Trying Other Low Sodium Soup Brands
In addition to Lipton, many other soup companies now offer low or reduced sodium varieties. Healthy Choice, Campbell's Well Yes!, Amy's, Pacific Foods, Imagine, and Shelton's are all good options to explore.
Flavored broths can make tasty alternatives too. Look for low or no salt added vegetable, chicken, and beef options from Swanson, Kitchen Basics, and Pacific Foods. Most offer 35mg sodium or less per 1 cup serving.
For a DIY approach, start with unsalted stocks, tomatoes, or water as a base then add your own fresh vegetables, grains, beans, herbs and spices to suit your taste. This allows you to control the sodium content.
Other Tips for Reducing Sodium in Soups
When preparing any canned soup, don't use salt in the recipe unless tasting indicates it's needed. Substitute other herbs, spices, vinegars or citrus juices to boost flavor instead.
Skip salt-heavy accompaniments like crackers or croutons, or choose unsalted varieties in smaller amounts. Balance higher sodium soups with very low sodium foods for other meal components.
Finally, enjoy your favorite higher salt Lipton soups occasionally as a treat. Just account for them when planning the rest of your meals and aim to stay below your daily sodium limits.
Health Benefits of Limiting Sodium
Following dietary guidelines for sodium intake offers several benefits. The top reason is controlling blood pressure, but there are additional perks too.
Lowering Blood Pressure
Hypertension affects nearly half of American adults and is a major contributor to heart attacks, strokes, and kidney disease. Limiting sodium is generally recommended as a first line of treatment.
Research shows that consuming no more than 1,500 to 2,300 mg of sodium daily can help: - Lower blood pressure in those with hypertension - Prevent high blood pressure in others - Reduce need for pressure medications
Effects seem most significant in people age 51 and older and those already at risk for cardiovascular issues based on family history, weight and other factors.
Supporting Heart Health
In addition to lowering blood pressure, restricting sodium also provides other cardiovascular benefits. Studies show links between higher intakes and increased risk for: - Stroke - Heart failure - Vascular dementia - Harmful thickening of heart muscle walls
Limiting sodium along with eating more potassium-rich fruits and vegetables may be particularly protective. It supports healthy blood pressure levels while providing antioxidants and nutrients that benefit heart function.
Reducing Fluid Retention
Excess sodium causes the body to retain water, putting strain on your heart and blood vessels. Cutting back can alleviate:
- - Fluid buildup in legs, hands and abdomen
- - Swelling caused by congestive heart disease or cirrhosis
- - Water weight gain from edema (fluid accumulation under skin)
This helps relieve uncomfortable symptoms while potentially improving outcomes for those with chronic health issues affected by fluid retention.
Assisting Weight Loss Efforts
Because high sodium foods can cause fluid retention, lowering intake naturally supports weight loss in several key ways. Eating less salt helps prevent:
- - Bloating, puffiness and water weight gains
- - Inflammation which can promote fat storage
- - Higher blood pressure often tied to being overweight
Pairing sodium reduction with an overall healthy diet boosts loss of actual body fat. Furthermore, flavoring food well without relying on salt normalizes taste buds to prefer less salty options that tend to be lower calorie.
Downsides of Drastically Limiting Sodium
While strong evidence supports sodium reduction for most people, cutting extremely low under medical guidance only. Severely restricting salt long-term may cause issues like:
Loss of Electrolyte Balance
Sodium is essential for maintaining fluids and transmitting nerve signals. Without adequate intakes, you may experience:
- - Low blood pressure
- - Muscle cramping
- - Overall weakness and fatigue
- - Problems with heart rhythm
Effects are usually mild if sodium is above 500mg daily but could become dangerous if very deficient. That’s why extreme low salt diets should be attempted cautiously and only with medical monitoring.
Increased Health Risks
Evidence shows both very high and very low sodium intakes relate to higher mortality. Those restricting below 1,500 mg daily appear to have greater likelihood of:
- - Cardiovascular disease
- - Heart attack
- - Stroke
- - Heart failure
Experts theorize that long-term deprivation may activate fight-or-flight responses like rising stress hormones. These could ultimately jeopardize heart health when persistent.
Higher Infection Vulnerability
Basic sodium levels support immune defenses while also promoting the growth of beneficial gut bacteria. Cutting extremely low may hinder your body's ability to:
- - Effectively navigate viruses, harmful bacteria and other pathogens
- - Benefit from probiotics
- - Absorb some vitamins and minerals important for proper immune response
Without these protective mechanisms fully intact, you may get sick more often. This seems especially likely during cold winter months when more communicable illnesses spread easily.
The Bottom Line
Choosing low sodium Lipton and other soup varieties lets you enjoy the convenience, flavor and comfort of these household staples while supporting better health - especially heart health and healthy blood pressure.
Modest daily sodium reduction per established guidelines is appropriate for most people. Cutting extremely low isn't well supported and requires careful medical monitoring to stay safe.
Thankfully, Lipton offers many delicious lower salt soups that make limiting sodium tasty and practical. Pair with other fresh, wholesome foods and enjoy the flavors you love without worrying about your health.
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.
Add Comment