Power Up Without the Salt: Low-Sodium Snacks for Heart Health

Woman with Plate of Healthy Low Sodium Snacks
Photo Courtesy of Pixabay – TungArt7

When you’re told by your doctor to reduce your sodium intake due to a health condition, it can be a big adjustment. After all, you need to change your diet about milligrams of sodium per different foods and calculating them to stay in a safe range. If you find yourself in this situation, you may be curious about the best sort of foods that could serve as low sodium snacks.

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Typically, the average American eats 3.400 milligrams of sodium daily, which is far higher than the 2,300 milligrams recommended by the Federal Food and Drug Administration for optimal health. However, a health problem could reduce even more to 1,500 to 1,800 milligrams, depending on your doctor’s recommendation. Such a task can be frustrating because sodium is practically in every food we eat–let alone what we used to reach for in regard to snacking. So here are some possible tasty choices that can help give you some ideas for easy low salt snacks.

Ditch the Salt, Not the Satisfaction: Easy Low Sodium Ideas for Snacks

When it comes to low-sodium snacking, variety is key! This will help keep your taste buds happy and ensure you’re getting a mix of nutrients. Here are some delicious and healthy low-sodium snack ideas to get you started:

  1. Fresh Fruits and Vegetables: These are packed with nutrients and possess hardly any sodium for heart-healthy snacks. In addition, they offer a variety of textures, from the crisp crunch of carrots to the juicy sweetness of berries. Canned or frozen is still an option as long as you read the label. Ideally, you want to see “no-salt added” on the label, but “low sodium” (around 140 milligrams) or “reduced sodium” (25% less salt than regular) can work too. For an extra sodium-reducing tip, rinse canned vegetables in water before consuming.
  2. Matzo Crackers: Delicious and sodium-free if you buy the Kosher varieties like my favorite Manischewitz brand. Saltine crackers can be tricky, but there are brands with unsalted tops. While these may seem like a safe choice, they still contain about 60 milligrams of sodium per five crackers.
  3. Unsalted Rice Cakes: These can be good alternatives to crackers and come in various flavors.
  4. Unsalted Nuts and Seeds: Loaded with nutrition and protein, unsalted nuts are a delicious and satisfying low-sodium snack. Aim for about a one-fourth cup serving to keep you feeling full until your next meal.
  5. Low-Fat Yogurt or Nonfat Greek Yogurt: These are great choices to satisfy hunger and provide protein without excess sodium. Read the label, but expect around 75 to 85 milligrams of sodium per cup.
  6. Unsalted Popcorn: Get an air popper and enjoy a healthy snack for less than one milligram of sodium per eight-ounce serving. For added flavor, skip the butter and sprinkle with seasonings like chili powder, garlic powder, or nutritional yeast.
  7. Hard-Boiled Eggs: Keep a supply in your refrigerator when hunger strikes. One protein packed and nutritious egg has 62 milligrams of sodium and 78 calories and makes an ideal low sodium snack.

Tip: Don’t forget to stay hydrated, especially when snacking on fruits and vegetables with high water content!

These are just a few ideas to help inspire you about low sodium snacks that can help. If you have other suggestions, please feel free to share here.


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