Heart-Healthy Low Sodium Diets

If you are on a heart healthy, low sodium diet, you are not limited to an endless list of bland foods. At the same time, you will have no trouble finding healthy foods at the grocery store or at restaurants. Many companies now provide low-sodium options in canned vegetables, crackers and lunch meat. Certain foods should still be avoided, however. Plan to check nutritional labels to stay within the daily recommended sodium allowance, per your doctor's guidance.

Low Sodium in the Food Pyramid

The Low Salt Foods website highlights many low-sodium food options, including brands of popular products. Many fresh fruits and vegetables are also good choices when looking for low-sodium snacks or side dishes. Peas, lettuce, apples, and grapes are good for this type of heart healthy diet. Fresh chicken and turkey breasts are moderately low in sodium. They become high salt foods when people add ingredients, including salt, while cooking, or if these items are purchased as deli meat. With grains such as pasta and rice, it is best to check nutritional information on the package. The website, GoodGuide.com, lists grains and their brand names that are lower in sodium. As for dairy, some companies, such as Lorraine Cheese and Alpine Lace, are making packaged cheese with lower sodium. For a healthy milk choice, drink fat free, skim milk.

Dining Out

Many restaurants currently make nutritional information available online or at their location on request. If you know where you are going to eat, look up information online about low-sodium menu items prior to eating out.

For specific tips, ask for unsalted butter for your bread. When you order a salad, make sure it has fresh vegetables on it and not canned. For salad dressing, use vinegar and oil, as many bottled dressings have high sodium. Avoid ordering soup as it usually contains a high amount of sodium.

Be careful when dining at certain ethnic restaurants (eg, Chinese, Japanese, Indian, Mexican), as some traditionally use higher amounts of sodium in cooking. If possible, again, check menus prior to going to the restaurant.

Avoid Certain Foods

If you are following a heart healthy low sodium diet, avoid deli meat, such as ham, salami and bologna, as each is high in salt, unless low-sodium options are available. Check the nutritional information even if the package claims low sodium. Avoid processed cheese and canned vegetables, unless low-sodium alternatives are available. Many snacks are also high in salt, especially pretzels, potato chips and baked goods.

Flavoring Foods the Low Sodium Way

Just because you are on a low sodium diet does not mean you have to eat only bland food. Many websites, such as Lowsodiumcooking.com, list delicious, low sodium recipes. You can also easily find low sodium cookbooks and get cooking tips from your doctor. In general to flavor your food with less salt, make your own broth for chicken and beef instead of buying canned broth. If you want to cook with butter, use unsalted butter. Or you can use a light mist of cooking spray to flavor cooked vegetables.