Low-sodium foods for heart health: If you have ever been told to watch your salt, you are not alone. Many people are advised to reduce their sodium intake, especially if they want to protect their heart health. But here is the thing: going low on sodium doesn’t mean eating boring or tasteless food. There are plenty of delicious low-sodium foods that are not only beneficial for your heart but also make you feel great overall.
First, why is too much sodium bad for your health?
Too much salt in your diet can quietly harm your health. Sodium helps your body manage water balance, but when levels are too high, it leads to water retention, raising your blood pressure in the process. Over time, this puts extra strain on your heart and damages your blood vessels.
Health experts recommend limiting sodium intake to no more than 2,300 milligrams a day, which is roughly a teaspoon of salt. The trouble is that many of us exceed that limit without even realising it, thanks to salty snacks, processed foods, and hidden sodium in our everyday meals.
Also Read | How to lower blood pressure naturally: 10 tips that work
Here are six low-sodium foods that can improve your heart health:
Fresh vegetables
Fresh vegetables are naturally low in sodium and rich in essential vitamins and minerals. Spinach provides potassium and magnesium, both important for blood pressure control. Broccoli is loaded with fibre and antioxidants, whereas carrots offer natural sweetness and a satisfying crunch. For a flavourful twist, try steaming, roasting, or stir-frying them with garlic and herbs.
Fruits
Most fruits are naturally low in sodium but high in fibre, vitamins, and antioxidants. Berries, like strawberries, blueberries, and raspberries, are loaded with antioxidants and great for heart health. Bananas are a great source of potassium and fibre. They can be eaten fresh or blended into smoothies and added to oatmeal or yoghurt.
Unsalted nuts and seeds
These are small but mighty. Unsalted nuts and seeds are full of healthy fats, fibre and magnesium, all great for lowering bad cholesterol and keeping your heart strong. Some heart-friendly choices include almonds, walnuts, chia seeds and pumpkin seeds. You can sprinkle them on salads or oatmeal and mix them into smoothies or yoghurt.
Whole grains
Wholegrains are naturally low in sodium and high in fibre, which helps you lower your cholesterol and maintain healthy blood pressure. You can try oats, especially rolled or steel-cut, and top them with fruit and nuts. You can even swap the white rice for quinoa or brown rice at lunch or dinner.
Beans and lentils
Beans and lentils are also heart heroes. They are full of fibre, plant-based proteins, potassium, and magnesium, and they are also naturally low in sodium. Great choices include black beans, chickpeas, lentils and kidney beans. You can add them to soups or salads and also make homemade hummus or bean dip. If you have used canned dips, you can also choose low-sodium versions or rinse them well to remove excessive salt.
Fatty fish
Fish like salmon and mackerel are rich in omega-3 fatty acids, which help you reduce inflammation and also lower the risk of heart disease. Trout is also naturally low in sodium. You can just grill or bake them with lemons, herbs, and olive oil. Stay away from smoked or heavily processed fish, as they can be high in sodium.
Also Read | Balanced diet 101: What a healthy plate should really look like
With the right low-sodium foods like vegetables, fruits, nuts, beans, and fish, you can eat well and also protect your heart health.
