The 10 Best Low-Sodium Foods

Sodium is a mineral necessary for essential body processes, such as water regulation, pH balance, and nervous system function. Although a critical component of our diets, many people take in potentially harmful amounts of sodium, oftentimes in the form of salty processed-foods. A high level of salt-intake, magnified with low potassium intake, has been linked to high blood pressure, cardiovascular disease, stroke, and impaired kidney, neural and muscular function, amongst a host of other potential health risks. To reduce the amount of sodium in your diet, I have compiled my personal list of the best low sodium foods. When buying labeled foods, a hands-on comparison is recommended!

1. Fresh Vegetables: Generally, canned vegetables are extremely high in sodium content. These foods are naturally low in salt, while potatoes, sweet potatoes, broccoli, and tomatoes have the dual benefit of possessing a high level of potassium. Many vegetables, particularly the green-leafy variety, offer an abundance of phytonutrients, vitamins, and minerals.
2. Fresh Fruits: Similar to vegetables, fresh fruits are generally low in salt. Certain fruits such as bananas, kiwifruit, and cherries are also relatively high in potassium content. Many fruits, especially berries, are also rich in antioxidants and healthy vitamins. Eat fruit as it is or add to a smoothie and enjoy!
3. Nuts: Unsalted and natural are a wonderful source of healthy fat, increase satiety, and deliver a healthy dose of protein for our muscles. Almonds remain my personal favorite as a stand-alone food or culinary compliment. Rather than reaching for an unhealthy, salty snack, grab a handful of brain-boosting almonds and be on your way to a healthier you.
4. Nutrition Bars: Many of today's nutrition bars are well-balanced sources of energy before your workouts or helpful post-workout to repair cell and muscle tissues and restore glycogen levels. I typically eat one 10-20 minutes prior to exercise to receive maximal energy benefits during my workout. Perform your own label-detective work to find the best bar for you. Never be afraid to do some taste-testing comparisons!
5. Low-Sodium Varieties of Your Favorite Snacks: Manufacturers have catered to the low-salt nation by deliberately offering low-salt versions of your favorite crackers, chips, and popcorns. Choose the low-salt variety and enjoy in moderation.
6. Spiced Your Foods: Rather than bugging your brother to pass the salt, incorporate other spices and herbs at will to increase the flavor of your foods, while wowing your family with your newfound kitchen accumen. Cinnamon and red pepper (metabolism), garlic (immunity), ginger and rosemary (antioxidant), and cilantro (antioxidant) are great examples to add to your culinary adventures. Never be afraid of trying new things in the kitchen!
7. Dark Chocolate: In moderation, dark chocolate (high in cocoa) is a great choice for the occasional sweet snack (zero sodium). In addition, dark chocolate is rich in antioxidants, helping reduce blood pressure and cholesterol.
8. Eggs, Peanut Butter: Great sources of natural protein, satiety, and lowin sodium. Energize your morning with a hardboiled egg and snack on apples dipped in all-natural peanut butter to increase satiety and stabilize blood glucose levels.
9. Salmon: Not only does Salmon taste great, provide a healthy source of Omega-3 fatty acids, but it is low in sodium. Rather than adding salt, experiment with healthy, flavor-friendly herbs and spices.
10. Flax Seed: Flax seeds, in ground or oil form, are low in sodium and also rank as one of our greatest contributors of our often compromised healthy friend, Omega-3 fats. Ground flax seeds are best enjoyed in a smoothie, protein shake, salad, or natural Greek yogurt.