fresh, unprocessed beef products. fresh, unprocessed pork products, such as pork tenderloin. fresh fish. fresh poultry, packed without a saline brine.
Smoked, cured and preserved meats are typically riddled with salt or sodium-packed ingredients. However, fresh cuts of beef, chicken, eggs, fish and other proteins are OK when following a low-sodium diet. Some protein sources to enjoy when you are limiting your sodium include: Fresh cuts of chicken, beef, pork and fish.
In fact, chicken sits eighth on the CDC's list of top 10 sources of sodium. One 4 oz boneless, skinless chicken breast can contain anywhere from 40 mg to 330 mg of sodium.
Have shredded white meat chicken or turkey in place of high-salt meats. The poultry can replace bacon and sausage in egg dishes and on breakfast sandwiches and provides you with a good amount of protein to refuel your body and start your day.
Drink Plenty of Water
This is because water helps the body flush out excess sodium. Not only is hydration important for managing sodium levels, but it is also important for overall health. When you drink plenty of water, your body can flush the excess sodium in your body.
Sodium From Everyday Foods Adds Up
More than 40% of the sodium we eat each day comes from just 10 types of foods, with breads and rolls as the top source. Eggs and omelets are the tenth leading source of sodium. Different brands of the same foods may have different sodium levels.
Researchers have found that using lemon juice and/or zest can help people reduce their sodium intake by as much as 75 percent, since lemon is a natural enhancer that intensifies flavors.
Both fruits and vegetables contain important nutrients that can help lower cholesterol and blood pressure. Some naturally sodium-free vegetables include asparagus, green beans, cucumbers, eggplant, garlic and squash.
Mozzarella and Ricotta are two cheeses that do not require salt. All of the soft cheeses may be made without salt.
It's made from whole grains, so there's fiber and protein to help keep you full. It tends to be lower in sodium, and it usually doesn't have added sugar.
Eating vegetables and fruits with a lot of water content also helps. Include apples, lettuce, strawberries, peppers to bring down the levels of salt in your body. Go for oats mixed with plain yoghurt, fruit-based smoothies, salt fewer soups to up your fluid levels and help kidneys in flushing out salts.
Your kidneys are responsible for getting rid of sodium in your urine. Drinking more water increases urine production and helps flush out excess sodium. On average, adults need 8 to 12 cups of water a day to replace normal losses, which means you may need to drink more to get rid of the extra sodium in your system.
Some dairy foods like 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.
Breads and rolls.
As noted above, this category tops the list not because bread is especially salty (a slice contains about 100 to 200 mg of sodium) but because we eat so much of it. Smart swaps: Instead of toast or a bagel for breakfast, have a bowl of oatmeal prepared with just a pinch of salt.
As a general guide: 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high. Pay attention to servings. The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food.
Regular bacon has 120 mg. Remember that your sodium "budget" for the day is 1500 mg. Adding a slice of bacon here or there is doable, but if you have four slices of regular bacon in the morning you are already at 500 mg! to cook low salt and include a slice of bacon without blowing your sodium budget.