What are some of your low sodium favorites? Snacks? Recipes? Seasoning combos? I love cooking so don’t be afraid to hit me complex or time consuming recipes or ideas! Of coarse I’ll take the simple too!
This isn’t exactly what you asked for. I did some research on salt and this is what I found. I was totally surprised by what I found. I have high blood pressure too. Will follow this thread with interest.
Sources of hidden saltDo check the nutrition labels of raw meats, though; sometimes they can be “plumped” with a sodium solution to help retain moisture that nonetheless can quintuple their salt content.
A classic 10.5-ounce can of Campbell’s chicken noodle soup contains 2,225 mg of sodium, for instance — basically your entire daily allowance
soy sauce can pack almost a whopping 1,000 mg of sodium per tablespoon
One cup of spaghetti sauce can have a sodium content of nearly 1,000 mg.
500 mg for a 10-inch tortilla.
cottage cheese, buttermilk, and processed cheeses can be high in salt. For a lower-sodium option, choose fresh mozzarella with 85 mg of sodium per ounce or Swiss cheese with less than 40 mg per slice.
Five ounces of canned tuna has more than 300 mg of sodium,
• Smoked, cured, salted or canned meat, fish or poultry including bacon, cold cuts, ham, frankfurters, sausage, sardines, caviar and anchovies.• Frozen breaded meats and dinners, such as burritos and pizza.• Canned entrees, such as ravioli, spam and chili.• Salted nuts.• Beans canned with salt added.
When reading food labels, low sodium is defined as 140 mg of sodium per serving.• Regular canned vegetables and vegetable juices• Olives, pickles, sauerkraut and other pickled vegetables• Vegetables made with ham, bacon or salted pork• Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and Tater Tots• Commercially prepared pasta and tomato sauces and salsaCottage cheese 745 gms in 1 cup 2% cottage cheese. 1% even higher at 900+
A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium,
A 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium
A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9Trusted Source, 10Trusted Source).
A medium-sized dill pickle packs 561 mg of sodium,
One grocery-store bagel contains 400 mg of sodium
A 1/2-cup (127-gram) serving of canned baked beans in sauce packs 524 mg of sodium
IODINE FROM SEAWEED
Just eating a high iodine seaweed like kelp a few times per month can give your body all the iodine it needs.+++++++++++++++++++++++++++++++
Salt free seasonings: mrs dash, trader joe 21 seasoning salute, Costco Kirkland salt free seasoning
Spices and herbs: be careful, many blends and chili powders are cut with salt
Aromatics: garlic, onion, shallots, ginger, add a ton of flavor without salt. Blending roasted garlic into sauces and soups add a huge boost of flavor
Acidity: lemon juice, lime juice, vinegars add a ton of flavor without salt or minimal salt. I finish off all my soups and sauces with a splash of acidity that matches the flavor of the dish. Italian? Balsamic vinegar. Chinese/japanese/Korean? Rice wine vinegar. Mexican or thai? Lime juice. American or greek? Lemon juice
Soy sauce: buy low sodium soy sauce and cut 50/50 with balsamic vinegar and you’ll lower your sodium even more
When you do use salt, instead of mixing it into the dish sprinkle it on top. So it’s the first thing to hit your taste buds making the dish seem saltier than it is.
Whatever you make at home is probably going to be less salty than going out to eat/frozen foods. The amount of salt in outside cooked food is insane.
Don’t forget to have a good intake of potassium, it can offset sodium intake and help with blood pressure. I don’t mean take potassium supplements which can be dangerous unless you check with your doc first. I mean potassium rich foods such as winter squash, yams, sweet potatoes, potatoes, oranges, tomatoes, bananas, mushrooms, broccoli, leafy greens, nuts, seeds, legumes. If you have kidney issues or other health concerns check with your doc first.
Spicy: chili powder, chili flakes, peppers, hot sauce such as Trader Joe’s chili pepper sauce 0mg sodium per serving. Some hot sauce is high in salt but unless you’re dousing your food with it, it doesn’t come out to be too much
Baked goods and things like pancakes and biscuits can be high in salt. Baking soda is sodium bicarbonate and has 1200mg sodium a tsp.
Old fashioned oats with berries, bananas, and plain nuts.
Fruit smoothies with a handful of greens and plain nuts.
Salads with spices and herbs. The juices from the veggies are enough of a dressing. If not, I’ll squeeze some lemon juice or use vinegar.
Black beans (cooked from dried, without salt), frozen corn, cilantro, diced red onion, chopped tomatoes, Chipotle powder and a squeeze or two of lime.
My favorite savory topping is chopped red onion that is marinated in lime juice. Add a Chipotle pepper for some kick.
My second favorite topping/dressing is a puree of carrot, mango, habanero, and just a splash of vinegar. Cook it a little to mellow the flavor. Refrigerate for a few hours to let the flavors meld together.
Hope this gives you some good ideas.