Fresh or frozen meat (beef, veal, lamb, pork), poultry, fish or shellfish. Low-sodium canned meat or fish.
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.
Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. Even plain, frozen shrimp are often treated with sodium-rich additives.
Fresh poultry is naturally low in sodium. For example, 3 ounces of light meat chicken have 64 milligrams of sodium, while 3 ounces of turkey breast have 54 milligrams of sodium. A similar-size serving of duck meat has slightly less sodium, with 50 milligrams, and a 3-ounce portion of Cornish game hen has 54 milligrams.
Sodium (salt) may be particularly high in some processed lamb products, such as cured lamb. Lamb is a rich source of many vitamins and minerals, including vitamin B12, iron, and zinc. These are important for various bodily functions.
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.
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.
Sodium Content
According to the National Labeling and Education Act, eggs can be considered a low-sodium food because they contain fewer than 140 milligrams of sodium in every serving.
Conclusions: The sodium levels in Chinese restaurant dishes are extremely high and variable. In addition to cooking salt, other salted condiments/seasonings also contribute a large proportion of sodium.
Instead, choose a veggie-filled appetizer, like spring rolls, lettuce wraps, or steamed dumplings, to keep sodium down. Stick to steamed instead of fried choices to keep sodium levels down. Breaded and batter-fried items, in particular, are often higher in sodium.
Cooking Light Nutrition Editor Lisa Valente, MS, RD, says, “Sprouted grain breads tend to be lower in sodium and they're whole grain to boot. I love Ezekiel Sprouted Whole Grain Bread (just 75 mg of sodium per slice). Trader Joe's also sells a few varieties of sprouted grain bread.
Pat the surface with a wet paper towel. The wet surface might be able to pick up some salt granules. If the salt is on a piece of meat, rinse the meat under running water or soak the meat for an hour so the salt leaches into the water.
Natural chicken has only minimal amounts of sodium. A plain 3-ounce roasted chicken breast provides just 65 milligrams of sodium — less than 3 percent of the maximum amount of sodium you can have in a day. Darker meat is slightly higher in sodium.
Potatoes and potassium
Baked potatoes and sweet potatoes are naturally low in sodium and high in potassium, Gloede says.
Fruits and vegetables are naturally low in sodium. Eat a serving of fresh berries, melon, apples, oranges or grapefruit as a low-sodium breakfast idea. Puree the fruit with low-fat yogurt and 100 percent fruit juice for a smoothie that supplies fiber, potassium and vitamin C.
Turkey and Avocado on Whole-Grain Bread
For a quick and easy low-sodium lunch, make a sandwich of home-baked turkey and avocado using whole-grain bread. Two regular slices of whole-grain bread have only 218 milligrams of sodium while providing you with 6.94 grams of protein and 3.8 grams of fiber.
Fish like salmon, cod, halibut, tuna, flounder and snapper are naturally low in sodium, providing about 40 to 80 mg of sodium per serving.
Sodium in Fresh Tomatoes
For a food to be considered very low in sodium, it needs to contain less than 35 milligrams of sodium per serving. A large, raw tomato, which is equal to about 1 cup of chopped tomato, contains only 9 milligrams of sodium, so tomatoes qualify as a very low-sodium food.
One of the most effective ways to remove salt from your system fast is to flush it out by drinking lots of fluids. Staying hydrated helps to dilute the salt and filter it out of your system.
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.