The Top Ten Low Sodium Foods

Sodium is everywhere in the modern world. The average American consumes a staggering 5000 mg of this mineral a day, 10 times higher than the daily 500 mg recommended by the National Heart, Lung and Blood Institute (NHLBI). Excess dietary sodium is strongly linked to cardiovascular problems and a number of other disorders, such as kidney stones and fluid retention. Reducing your dietary sodium intake is second only to quitting smoking as the easiest way to prevent serious health problems later in life. And who doesn't want to live a long and healthy life?

There are many straightforward ways to control your sodium intake, such as reading the labels on your groceries and eating out with scrutiny. You can also search the internet for low-sodium versions of your favorite recipes. Here is a list of my top 10 foods that will almost never let you down, and help you keep a low-sodium diet whether you're eating out or cooking at home:

1. Sushi
Fish and rice...and that's it. Sushi is a delicious and healthy food for anyone watching their sodium intake. This food is also a great source for protein and omega-3 fatty acids, which are great for cardiovascular health and may help repair some of the damage done by all that sodium intake! Stick to sashimi and simpler rolls here, and avoid the eel rolls as they usually are topped with salty hoisin sauce. The simpler, the better.
Just remember to go easy on the soy sauce! The proper Japanese style of eating sushi involves a single, light dabbing of the morsel into soy sauce, if even at all. If you must dunk, then most restraunts will have a low-sodium soy sauce available with a green top. Don't be afraid to ask for it.

2. Salsa
Salsa is delicious and extremely convenient. This can be a very low sodium snack eaten with tortilla chips, or it can be added to a meal for some extra zing. Easily Put a Tex-mex spin on your favorite chicken or fish dish by adding a dollop of salsa on top. Containing virtually nothing but peppers and other veggies, salsa is one of the easiest and cheapest foods to implement on this list.

3. Fresh and Dried Fruit
Fruit is a great snack for just about anyone watching their diet. Fruit is cheap and very portable, making it a great snack for work or home. Dried mango and pineapple slices are a personal favorites, and available at most grocery stores. Aside from those, there are literally hundreds of alternatives available, and no one has any excuse not to add more fresh fruit to their diet.

4. Salad
Raw vegetables, very straightforward here. Just like the sushi, you'll want to keep it simple and go easy with the addons. Instead of fancy processed dressings which can contain lots of salt, consider adding cottage cheese or pepper to your salad for some extra flavor. Adding meats is a definite no if you're watching your sodium intake, and you may want to avoid other salty salad accessories like olives or pickled peppers.

5. Pasta
Pasta is mainly carbs from grain, which are naturally low in sodium. A simple marinara sauce is a great addition, but avoid anything with salty Parmesan cheeses. Pasta also works great for your weekday lunches at work and are simple to prepare. Any college student can make macaroni, and any mom certainly has time to make a heaping pot of spaghetti. Pasta is a great addition to any low sodium diet.

6. Spices
Civilizations have gone to war over them. Christopher Columbus stumbled across the Americas in search of them. Spices obviously aren't a meal in themselves, but are a great way to enhance the taste of any dish without adding salt. Raid the spice aisle in your local grocery store for peppers, paprika, parsley and poppyseed. You can find prepackaged varieties such as "italian", or you can experiment and make your own. Have fun with it! But just be careful serving your experiments to loved ones before testing them yourself...

7. Breads and Cereals
Any grocer will have these available to you. Like pasta, these are made of grains which are naturally low sodium. Start your day off right with a big heaping bowl of low-sodium cereal in lowfat milk (see #8). Flavored bread products like croutons and snack crackers may have salt added, but there are usually low sodium varieties available.

8. Dairy
Yogurt, cottage cheese and ice cream...yum! Most dairy products are naturally low in sodium, and rich with protein and calcium for your health. However, be aware of the naturally high fat content found in most dairy products; go for the low-fat options. Yogurt is great for your digestive health, and cottage cheese is a great source of protein for anyone with health concerns. Do I really need to try and convince you to eat more ice cream?

9. Vegetables
These are a requirement on just about any diet plan, and low sodium is no exception. Face it; if you want to be healthy you're going to have to eat your greens. Take them raw, grilled, or steamed but just remember not to add salt when cooking so you don't defeat the whole purpose! Spices are your friend for this one; garlic with pepper is a personal favorite and works with just about anything. Steaming vegetables can be easily done in a rice cooker, or you can use a pasta drainer with a pot of boiling water to get the job done cheaply.

10. Salt Substitutes
If all else fails and you give in to your salty masters, at least consider using a substitute. Salt substitutes such as Nu-salt are made with Potassium instead of Sodium, which is less strongly linked to cardiovascular problems. If anything, these are best used to ease the transition into a low sodium lifestyle that may be hard to leave behind.