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Low-sodium cooking -

What is sodium? Special low-sodium cooking tips There are a few simple things you can do to reduce the sodium in your diet.

Try new seasonings. Herbs and spices don't contain sodium. Experiment with flavored vinegar, sherry, wine and lemon juice. Parsley, thyme, and basil are easy to grow and flavorful in many foods. Throw out your salt shaker. At the very least, get it off the kitchen table!

Reduce or eliminate salt in cooking. Many recipes don't need salt - leave it out! If salt is important to the flavor of the food, reduce the salt amount gradually by a fourth, then by a half, and then by three-fourths.

Cut back on processed foods such as luncheon meats, TV dinners - they already contain salt. Eliminate salty foods : pickles, olives, sauerkraut, salted snacks, flavored salts, seasoned salts.

Avoid products with these words on the labels: monosodium glutamate MSG , sodium nitrate, sodium benzoate, sodium bicarbonate.

Read labels to see how much sodium per serving a food product contains. Then, compare that to the amount that your health care team recommended. You may be able to include this food in your eating plan if you reduce your serving size.

They are not always easy to find, but some brands are widely available. Smart Chicken , for example, does not use sodium-containing solutions during processing. Canned soups are often very high in sodium.

In fact, 1 cup of canned chicken noodle soup may contain more than mg of sodium. If you eat 2 cups of it, that puts the sodium content at more than 1, mg. If you love chicken noodle soup but are watching your sodium intake, check out this low sodium version with approximately mg of sodium in 2 cups.

It uses several flavorful herbs and no-sodium chicken bouillon. Chicken breast is a great base for low sodium meals. Butter chicken is an Indian dish featuring chicken breast cooked in a spicy tomato sauce.

This recipe for low sodium butter chicken uses no-salt-added diced tomatoes and tomato paste to keep the salt content in check. Lunch meats such as turkey and ham are typically high in sodium. Luckily, you can make homemade versions that do not contain as much salt and are still delicious.

Follow the instructions in this recipe post for homemade turkey lunch meat to learn how to make low sodium deli meat in your own kitchen. The key is to use herbs and spices and include little or no added salt. Ground turkey is a good base for burgers. You can easily add lots of flavor to turkey burgers with low sodium or salt-free seasonings.

This recipe for healthy turkey burgers calls for garlic and onion powders, Worcestershire sauce, pepper, and a small amount of salt. The burgers are easy to make and can be grilled or baked. For example, beef is used in dishes such as nachos, burgers , and stir-fries , which may contain ingredients that are high in sodium.

Sloppy Joes are a classic meal. Their main ingredient is ground beef, which is high in protein and contains iron for healthy blood, vitamin B12 to support the nervous system, and zinc for immunity.

Sloppy Joes typically include some high sodium ingredients. Check out this recipe from The Kidney Dietitian to learn how to do it. Beef and broccoli are a delicious combination. Broccoli and other cruciferous vegetables contain compounds that may have anticancer effects.

It can be hard to make beef and broccoli without adding sodium from soy sauce. This healthy version uses coconut aminos as a lower sodium base for the sauce and gets additional flavor from apple cider vinegar, sesame oil, ginger, and honey.

Salmon provides protein and heart-healthy, anti-inflammatory omega-3 fatty acids. Incorporating fish into low sodium recipes is a good way to eat more of these nutrients while cutting back on salt. All types of seafood naturally contain some sodium, but the amount varies depending on the type.

Cod , halibut , and catfish are other low sodium varieties of fish. Plus, both walnuts and salmon contain omega-3 fats. Eating these foods has been linked to improved heart health. With the help of dill , lemon , and Dijon mustard , walnut-crusted salmon is very flavorful.

Get the full recipe here. Low sodium cooking with salmon does not just mean making baked salmon. Salmon can also be used to make healthy soups that include vegetables and other low sodium ingredients. This recipe for salmon soup from The Mediterranean Dish features tons of veggies, non-salt seasonings, and low sodium broth.

Each serving contains just over mg of sodium. Store-bought condiments and sauces can be very high in sodium. For example, ketchup , spaghetti sauce, salsa , hot sauce , salad dressings , and barbecue sauce may all have more sodium than you realize.

Consider making them in bulk so that you always have a low sodium version of what you need on hand. If you love ketchup but are watching your sodium intake, you can try making a homemade version that relies on spices and other seasonings without salt. A spice blend of onion and garlic powders, celery seed , cinnamon , cloves , and allspice contributes a ton of flavor to this low sodium ketchup.

To keep the sodium content down, be sure to use no-salt-added tomato sauce and tomato paste as the recipe suggests. Making your own spaghetti sauce allows you to control its ingredients and avoid high sodium store-bought versions. In addition to being lower in sodium, homemade spaghetti sauce is loaded with nutrients such as lycopene , an antioxidant in tomatoes that may help prevent heart disease.

Many good recipes for low sodium spaghetti sauce are available on the internet, including this one from Being Nutritious and this option from Recipe Diaries.

Salads made with fresh vegetables and other plant foods are great options for low sodium eating since many salad ingredients are naturally low in sodium. But using a store-bought salad dressing can add more sodium than you might think.

Instead, you can make a homemade dressing without any added salt to avoid overdoing it on sodium when eating a salad. In this recipe for white balsamic vinaigrette , vinegar , dried herbs, and lemon juice provide a lot of flavor.

While sodium is not inherently harmful, some people need to be mindful of how much of it they eat to help manage or prevent a health condition. Sodium is an essential mineral and plays many important roles in the body. It acts as an electrolyte and helps maintain nerve impulses, fluid balance, and muscle movements.

Everyone needs to get some sodium from foods to support health. However, consuming too much sodium may contribute to health conditions such as high blood pressure, heart disease, kidney disease , and liver damage. The American Heart Association recommends that adults consume no more than 2, mg of sodium per day.

For those with high blood pressure , sodium intake should be less than 1, mg per day. The primary source of sodium in the food supply is salt. Some foods, such as celery , beets , and seafood , contain naturally occurring sodium. According to the American Heart Association, foods that are labeled low sodium have mg of sodium or less per serving.

Around mg of sodium or less per serving is typically considered low sodium for a full meal, although there is no official definition. Eating a low sodium diet may seem difficult at first, especially since many popular foods are high in sodium.

However, it can be easy and delicious when you know what type of recipes to make. You can try one of the recipes on this list to make nutritious, low sodium food at home.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

It can be hard to find lower sodium options when you're eating out. Fortunately, several fast food chains offer lower sodium menu items.

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Turmeric latte benefits Low-sodiu, low sodium diet can be easy cookihg delicious Low-sodium cooking you know Heart health apps type of recipes to make. If Low-sodium cooking health Lifestyle changes for blood pressure control has advised Cookingg to follow a Low-soium sodium coooking, it may be challenging to find meals that are not too high in salt. Many popular foods, including restaurant meals and packaged foods, can be high in sodium. Making homemade meals with whole ingredients and non-salt seasonings can help you reduce the amount of sodium you eat. Here are some of our favorite low sodium recipes, including vegetarian options and some with beef, chicken, and salmon, for you to enjoy. Elizabeth Ward is a Nutritional supplement for muscle recovery dietitian and award-winning nutrition communicator cookint writer. She Turmeric latte benefits authored Heart health apps co-authored 10 books Heart health apps Low-sosium about nutrition Low-sodium cooking all stages of life. As we age, it's important to limit sodium intake. Excess Low-sidium intake can increase the risk of high blood pressure and heart disease, especially as you get older. These dinner recipes meet the American Heart Association 's recommendations for a low-sodium diet so you can keep sodium in check. In this chicken and asparagus recipe, we use one baking sheet to whip up dinner quickly, veggies included. Pounding the chicken thin helps it cook quickly alongside the carrots and potatoes, with asparagus rounding out the meal.

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