Sodium is a mineral found in many Foods. It helps keep normal fluids balanced in the body. Most people eat Foods containing more Sodium than they need. Some Foods may be high in Sodium and not taste salty. Eating too much Sodium causes the body to keep or retain too much water.
Following a low-Sodium diet helps control high blood pressure (hypertension), swelling, and water build-up (edema). A low-Sodium diet also can help decrease breathing difficulties caused when the weakened heart has difficulty pumping excess fluid out of the body.
Being an electrolyte, Sodium is highly essential for your sound health and survival. It serves many vital functions in your body. To mention a few, Sodium controls the entry and exit of fluids in body cells. It regulates blood pressure, blood volume, nerve impulses, muscle contraction and acid base balance of blood and other fluids of the body. Sodium also assists in the transmission of nerve impulses. Thus, Sodium is highly essential for life. You need to have it in optimum amounts in your daily diet. The recommended intake of Sodium for a healthy adult is 2,400 milligrams. Taking Sodium more than the recommended amount opens ways to numerous health issues.
Low Sodium Foods
1-150 mg per serving
Beverages
- Beer, wine, coffee, tea
- Fruit drinks, soda pop, Kool-Aid
Breads and Cereals
- Breads, white, whole grain
- Cakes, cookies, crepes, doughnuts
- Cereals: cooked, granola, puffed rice, puffed wheat, Shredded Wheat
- Crackers: graham, low salt, melba toast
- Pasta: macaroni, noodles, spaghetti, rice
Condiments
- Butter, margarine, oil
- Horseradish, mustard, spices, herbs, sugar, syrup, Tabasco, vinegar
Dairy Products
- Cheeses: cream, Monterey, Mozzarella, Ricotta, low salt types
- Cream: half & half, sour, whipping
- Ice cream, sherbet
- Milk
- Non-dairy creamer
Fruits and Vegetables
- All fresh fruits and vegetables
- Frozen fruits and vegetables (without sauces)
- Vegetables, canned: low Sodium or rinsed
Main Dishes
- All unprocessed meats, fish, and poultry
- Eggs
- Peanut butter
- Tuna: low Sodium or canned that you rinse
Snacks
- Low salt products
- Nuts, unsalted
- Popcorn, unsalted
Medium Sodium Foods
150-250 mg per serving
Bread and Cereals
- Biscuits, rolls, muffins – 1
- Pancakes – 1
- Ready-to-eat cereals – 3/4 cup
- Saltine crackers – 6
- Sweet roll – 1
Condiments
- Gravy – 2 tablespoons
- Ketchup – 1 tablespoon
- Mayonnaise – 2 tablespoons
- Pickles, sweet – 2 small
- Relish – 2 tablespoons
- Salad dressing – 1 tablespoon
- Soy sauce, low Sodium
Dairy products
- Cheeses – 1 oz
- Cottage cheese – 1/2 cup
- Pudding – 3/4 cup
Vegetables
- Tomato and vegetable juice – 1/2 cup
- Vegetables, canned – 1/2 cup
Snacks
- Corn chips – 1 cup
- Potato chips – 1 cup
- Snack crackers – 5-10
High Sodium Foods to Avoid
Following is a list of food products that you must avoid if you are suffering from the problem of high Sodium level. Avoiding or restricting the intake of given Foods will also help you in foreclosing the health issues occurring from high levels of Sodium in the blood. Here’s more on Foods high in Sodium.
- Most fast Foods such as pizza and cheese burger
- Processed meats like sausages, ham,hot dog, salami, corned meat, etc.
- Most snacks such as potato chips, corn chips and pretzels
- Canned vegetables
- Canned vegetable juice
- Dehydrated or packet Foods such as instant pasta or soups
- Salted nuts
- Salted butter
- Salted margarine
- Cornflakes
