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The recommended Sodium intake as part of a balanced diet is around 2300 milligrams. However, studies have shown the average person today consumes way more Sodium than the required limit, which could turn out to become a health hazard.
Make no mistake, Sodium like other minerals is essential for the proper functioning of the body. It plays a vital role in maintaining fluid balance, controlling never impulses and muscle function. However, having increased quantities of Sodium could raise blood pressure and increase the risk of cancer.
Nevertheless, remember that having a low-Sodium diet is very helpful in cutting down Sodium content, but one should ensure that they are able to meet the recommended daily Sodium requirement as failing to do so might lead to other complications in the future, which include diabetes, insulin resistance and hypothermia.
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Let us look closer at the eight low-Sodium foods that you must include in your diet for a healthy heart.
#1 Potatoes
Benefits: Potatoes are very effective in controlling blood pressure and go a long way in reducing the risk of cardiovascular ailments. As they contain folate, potatoes are also beneficial for DNA synthesis and repair. They are very effective in improving digestion, thanks to good amounts of fibre content present in this food.
Nutrients: 100 grams of potatoes contain less than 10 mg of Sodium, making them a great choice for people who are on a low-Sodium diet. Additionally, they contain around 17 grams of carbohydrates, 2 grams of protein and tonnes of essential vitamins and minerals such as Potassium, Magnesium, Iron, and Vitamins C and B6.
#2 Almonds
Benefits: Almonds contain good amounts of antioxidants, which are quintessential for boosting the immune system of the body. It lowers cholesterol levels while also controlling blood pressure and blood sugar levels.
Nutrients: Almonds contain almost negligible amounts of Sodium. 100 grams of almonds contain around 600 calories of energy, 49 grams of fat, 22 grams of carbohydrates and 21 grams of fat. Furthermore, they are very good sources of Potassium, Magnesium, Iron and Calcium.
Alternatives: Walnuts, Brazil Nuts.
#3 Milk
Benefits: Milk is very good for maintaining bone health, muscle building and recovery. As milk contains Potassium, it is very effective in controlling blood pressure and managing cardiovascular health.
Nutrients: 1 cup of whole milk contains around 150 calories of energy, 12 grams of carbohydrates, 8 grams of protein and 8 grams of fat. Furthermore, it is a rich source of Calcium, Potassium and Magnesium along with vitamins A, B6 and B12.
#4 Spinach
Benefits: Spinach plays a vital role in improving the digestion, thanks to its high fibre content. Having spinach on a regular basis not only improves cardiovascular health but also goes a long way towards reducing the risk of cancer.
Nutrients: 100 grams of Spinach contains less than 30 calories of energy and 3 grams of protein. This green leafy vegetable is a rich source of vitamins A and C along with Iron, Calcium and Potassium. One cup of Spinach contains less than 5% of the daily Sodium requirement.
Alternatives: Broccoli, kale.
#5 Oats
Benefits: The presence of dietary fibre and antioxidants in oats make them a very effective food in controlling blood pressure and improving digestion.
Nutrients: One cup of cooked oatmeal contains around 180 calories of energy and 27 grams of carbohydrates. Additionally, oatmeal contains loads of vitamins A and B6 along with Iron, Calcium, Manganese and Magnesium. Regarding the Sodium content, each serving contains less than 5% of the daily Sodium requirement.
#6 Bananas
Benefits: Not only bananas, all fruits are natural sugars and only contain traces of Sodium. Studies have pointed out that bananas are very effective in controlling blood sugar levels and play in crucial role in maintaining and improving cardiovascular health.
Nutrients: One large banana contains provides around 121 calories of energy along with 31 grams of carbohydrates and less than 2 mg of Sodium. It is a rich source of Magnesium, Manganese and Potassium along with vitamins C and B6.
Alternatives: Apples, blueberries.
#7 Kidney Beans
Benefits: Being a rich source of dietary fibre, kidney beans play a vital role in improving digestion. Antioxidants present in kidney beans boost the immune system of the body. They are also very effective in reducing cholesterol and improving memory.
Nutrients: 100 grams of raw kidney beans provide around 330 calories of energy along with 60 grams of carbohydrates, 25 grams of dietary fibre and 24 grams of protein. Additionally, kidney beans are rich sources of Calcium, Iron, Potassium and Magnesium. It contains less than 2% of the daily Sodium content; boiling them reduces the Sodium content even further.
Alternatives: Black beans, chickpeas.
#8 Quinoa
Benefits: Quinoa is one of the few plant foods that is a complete source of protein, containing all the essential amino acids required by the body. Furthermore, it goes a long way in lowering cholesterol levels in the body while improving the cardiovascular health.
Nutrients: 100 grams of cooked quinoa contains around 120 calories of energy along with 21 grams of carbohydrates and 2 grams of fat. It is a rich source of many essential minerals such as Potassium, Iron and Copper. Additionally, it contains good amounts of vitamins B1, B2, C and E.
