Adopting a low-sodium diet might be necessary for your health. If you have too much sodium in your diet it can lead to heart failure and other heart-related problems.
These diets can also improve high blood pressure, and kidney diseases and overall contribute to a healthy and balanced diet.
Here we have found 13 low-sodium recipes that are just as tasty.
Chili is such a popular dish as it’s so comforting and delicious. Sticking to a low-sodium diet doesn’t mean you can’t enjoy your favorite chili, you just need to make a few adjustments.
Using a few low-sodium versions of key ingredients such as tomatoes and tomato puree, you can significantly reduce the amount of sodium in this dish.
A quarter of a teaspoon of salt is used for this recipe, but can easily be removed depending on the right sodium content for you.
Making healthier choices when it comes to the toppings of your chili can also be beneficial, for example avoiding cheese and sour cream.
If you’re finding it hard to find a low-sodium pasta sauce, why not give making your own a go? Shop-bought jars tend to have high levels of sodium that we just don’t need.
Using a dry red wine, red wine vinegar, garlic, and onion are all used to make sure the sauce is full of rich flavors without the sodium.
Overall, this sauce recipe has around 70mg of sodium per half cup, this equates to about 85% less sodium than a leading shop-bought branded sauce.
Not only is making the sauce yourself so much better for you, but you can also taste the difference.
Low-sodium soy sauce can be purchased at most grocery stores. If you find yourself at a loose end and have none in the house, it’s really easy to make.
Restaurant dishes are usually very high in sodium, so making some homemade alternatives can be a great way to avoid extra sodium in your diet.
Boil the ingredients together until the amount of liquid has halved in size and you’re done.
It won’t taste exactly the same as the shop-bought stuff, but unfortunately, sodium does add a lot of flavor to condiments.
Preparing this ahead of time means you always have it handy.
Cooking chicken breast without salt can still produce a delicious dish. Using a blend of herbs and spices such as garlic, onion, and black pepper can add tons of flavor to the meat for a heart-healthy meal.
Marinating the chicken in a white wine vinegar mixture adds the perfect amount of acidity. This recipe will produce a juicy, low-sodium dinner every time.
Turkey can be substituted for beef as a healthier alternative to a standard burger. Turkey is lower in fat and can be low in sodium when you buy a turkey that has no added sodium.
Making the turkey burgers yourself from freshly ground turkey is a great way to avoid any extra sodium.
Making a burger patty may seem like a lot of added effort, but it is actually pretty simple. Try and pair the burger with a low-sodium bun as many grocery store burger buns often contain as much as 500mg extra sodium than a standard bun.
Watch out for the amount of sodium in your favorite sauces too, condiments such as tomato sauce are full of salt.
Making your own fishcakes is a super fun and easy way to make a delicious dinner. This way you can tell how much of everything is going into your dish compared to when you shop-bought fish cakes. Certain pre-made fish cakes have a lot of salt added to their breadcrumbs, if you’re making these yourself you can easily avoid this possibility.
Tomato soup on a cold winter’s day is like getting a cozy hug. Canned and store-bought tomato soups tend to have quite the sodium content from heavy creams and added seasonings.
However, blenders are a great way to make soup at home from a few ingredients. It’s quick and easy to do, with some even having soup functions.
Tomatoes are mixed with herbs and spices to make this soup, served with some fresh basil leaves for added flavor. A tiny portion of butter is used, but choosing the unsalted version will further reduce the sodium content.
Sloppy joes are the perfect comfort food but are notoriously high in sodium. Creating a low-sodium version of your favorite foods means you don’t have to miss out.
Usually, canned sauces are packed full of sodium, and when you start adding toppings such as cheese and fries, the sodium content skyrockets.
Whole wheat bread, low-sodium meats, and making your own tomato sauce are all ways to significantly reduce the sodium content of sloppy joes. Aromatics and apple cider vinegar work hard to keep this a flavorful dish.
Salmon is a great fish, full of healthy fats and oils. Sweet honey is blended with aromatic garlic to make a delicious coating on this fish. When cooked, the mixture becomes a sticky-sweet glaze that tastes great.
Serve with low-sodium soy sauce on a bed of rice for the ultimate heart-friendly dinner that’s packed full of flavor.
Pasta sauces, especially creamy ones, have a sneaky way of increasing the sodium content of a meal. To make this creamy dish, mascarpone is used as it’s a low-sodium staple that gives you a great taste as well as making a creamy pasta sauce.
Flavoring the dish with some unsalted cajun spices makes for a perfectly tasty pasta base.
Chinese takeout is notoriously high in sodium, which includes fried rice. Sometimes there can be more than 50% of the daily maximum allowance of sodium per cup of fried rice.
Making a healthier homemade version is easy to do and your heart will thank you for it.
Using a low-sodium soy sauce and a stock cube is an easy way to make this a healthier dish.
This recipe is packed with nutritious vegetables which taste great with the spice mixture, enabling you to recreate some of your favorite foods without the worry of what’s inside.
Pho is a traditional Vietnamese soup that is made using salty broth and tons of soy sauce. This recipe is a plant-based version of the dish which is low in sodium and very high in fiber.
Using an unsalted vegetable broth is the first step to reducing the sodium content here, but the aromatics keep the soup packed full of flavor.
Noodles are another source of sodium you need to watch out for, larger noodles tend to be better. Pho can still be topped with your favorite vegetables such as bean sprouts and bok boy as these are naturally low in sodium and full of nutrients.
Pork chops are a lean, tender cut of meat that is juicy and succulent when cooked properly. Making a homemade orange honey mustard glaze is the ideal way to make a delicious low-sodium meal.
The key to making this a low-sodium dish is to buy a no-salt lemon pepper seasoning and a no added salt mustard.
When buying your pork chops, ensure that they have low amounts of sodium on them by reading the label. Some meats have added seasonings which could significantly alter the dish. Going to a local butcher is a great way to confirm the amounts of sodium in the meat.
Sodium can creep into our diets without us even realizing it. Many pre-packaged foods and drinks are packed full of unnecessary levels of sodium, which is bad for our health.
Those that are looking to limit the amount of sodium for specific health concerns or just to have a more balanced diet should opt for making things from scratch to better monitor their sodium content.
We hope you found this article interesting and informative, helping you to make better and healthier food choices in the future.
Frequently Asked Questions
What Foods Are Naturally Sodium Free?
Some foods have naturally occurring sodium in them, but many fruits and vegetables are considered to be sodium-free. Vegetables that are sodium-free include green beans, corn, cucumbers, asparagus, squash, eggplant, potatoes, and some types of lettuce.
Fruits that are considered to be sodium-free include blueberries, strawberries, peaches, oranges, avocados, and bananas.
What Meat Has The Lowest Sodium?
Meat doesn’t naturally have sodium in it, but salt can be added after in deli meats and cured meats to add flavor and preserve the foods.
Many fast food restaurants, frozen dinners, and pre-packaged meats have high levels of sodium in them. Therefore, it’s important to always read the labels when buying foods to ensure you’re making healthy choices.