Eating salt (sodium) can make your body retain too much water. Excess water makes your heart work harder. Canned, packaged, and frozen foods are easy to prepare, but they are often high in sodium. Here are some ideas for low-salt foods you can easily prepare yourself.
For Breakfast:
- Fruit
- Whole-wheat bread or an English muffin. Compare sodium content on labels.
- Low-fat milk or yogurt
- Unsalted eggs
- Shredded Wheat
- Corn tortillas
- Unsalted steamed rice
- Regular (not instant) hot cereal, made without salt
- Low sodium cottage cheese
Limit:
- Sausage, bacon, and ham
- Flour tortillas
- Packaged muffins, pancakes, and biscuits
- Instant hot cereals
For Lunch and Dinner:
- Fresh fish, chicken, turkey, or meat—baked, broiled, or roasted without salt
- Dry beans, cooked without salt
- Tofu, stir-fried without salt
- Unsalted fresh fruit and vegetables, or frozen or canned fruit and vegetables with no added salt
Limit:
- Lunch or deli meat that is cured or smoked
- Cheese
- Tomato juice and catsup
- Canned vegetables, soups, and fish not labeled as no-salt-added or reduced sodium
- Packaged gravies and sauces
- Olives, pickles, and relish
- Bottled salad dressings
For Snacks and Desserts
- Low-fat yogurt
- Unsalted, air popped popcorn
- Unsalted nuts or seeds
Limit:
- Pies and cakes
- Packaged dessert mixes
- Pizza
- Canned and packaged puddings
- Pretzels, chips, crackers, and nuts—unless the label says unsalted
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