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diet plan for low sodium diet

Keeping your salt intake in check can do wonders for your health. A low sodium diet plan helps you enjoy flavorful meals while managing your sodium levels. It’s about finding tasty alternatives and enjoying your food without the extra salt.

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Diet plan grocery list

  • Fresh spinach
  • Carrots
  • Sweet potatoes
  • Fresh chicken breast
  • Salmon
  • Turkey breast
  • Greek yogurt
  • Almonds
  • Walnuts
  • Blueberries
  • Oranges

  • Avocado
  • Pumpkin seeds
  • Sunflower seeds
  • Quinoa
  • Brown rice
  • Oats
  • Chia seeds
  • Broccoli
  • Red bell peppers
  • Tomatoes
  • Lentils

  • Chickpeas
  • Kale
  • Edamame
  • Cottage cheese
  • Kiwi
  • Mango
  • Garlic
  • Cucumber
  • Zucchini
  • Brussels sprouts
  • Apples

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

Diet plan overview

The diet plan for low sodium diet focuses on reducing salt intake while keeping meals flavorful. It includes tips and recipes for enjoying food without the extra sodium, which is crucial for managing blood pressure and heart health. This plan helps you adapt to a lower sodium diet without sacrificing taste.

By making these adjustments, you can enjoy a diet that's better for your health. It’s about finding satisfying alternatives that align with your dietary needs.

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Foods to eat

  • Fresh Vegetables: Enjoy a variety of vegetables like spinach, bell peppers, and broccoli without added salt.
  • Fresh Fruits: Eat apples, bananas, and berries for natural sweetness without sodium.
  • Whole Grains: Choose unsalted options like brown rice, quinoa, and oats to maintain a low-sodium diet.
  • Lean Proteins: Use fresh chicken, fish, and tofu without added salt for meals.
  • Unsalted Nuts and Seeds: Snack on almonds, walnuts, and pumpkin seeds for protein and healthy fats.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Processed Meats: Avoid deli meats and sausages that are often high in sodium.
  • Canned Soups: Skip canned soups and broths that can be loaded with salt.
  • Savory Snacks: Limit chips, pretzels, and salted nuts that contribute to high sodium intake.
  • Packaged Sauces: Steer clear of pre-made sauces and dressings with added sodium.
  • Frozen Dinners: Reduce reliance on frozen meals that often contain high levels of salt for preservation.

Main benefits

The diet plan for low sodium diet helps manage blood pressure and supports heart health by reducing salt intake. It can improve kidney function by minimizing the strain caused by excess sodium. This plan also encourages flavor exploration with herbs and spices instead of salt.

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📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

On the diet plan for low sodium diet, budget by using fresh or frozen produce instead of costly low-sodium pre-packaged foods. Create your own seasonings with herbs and spices instead of buying specialty low-sodium versions. Cooking from scratch helps control salt content and reduces reliance on expensive processed options.

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Meal Plan for Low Sodium Diet

Day 1

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Grilled chicken breast with quinoa and spinach
  • Dinner: Baked salmon with sweet potatoes and broccoli
  • Snack: Greek yogurt with mango slices

Calories: 1,850  Fat: 60g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Smoothie with almond milk, banana, and spinach
  • Lunch: Turkey breast with brown rice and red bell peppers
  • Dinner: Baked chicken breast with quinoa and kale
  • Snack: Cottage cheese with kiwi slices

Calories: 1,850  Fat: 55g  Carbs: 200g  Protein: 130g

Day 3

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Lentil salad with cucumber and red bell peppers
  • Dinner: Grilled salmon with sweet potatoes and Brussels sprouts
  • Snack: Apple slices with almond butter

Calories: 1,800  Fat: 55g  Carbs: 190g  Protein: 125g

Day 4

  • Breakfast: Greek yogurt with chia seeds and strawberries
  • Lunch: Turkey and avocado wrap with whole wheat bread
  • Dinner: Baked chicken breast with quinoa and zucchini
  • Snack: Carrot sticks with hummus

Calories: 1,850  Fat: 60g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Smoothie with Greek yogurt, spinach, and blueberries
  • Lunch: Edamame and quinoa salad with spinach and tomatoes
  • Dinner: Grilled salmon with brown rice and broccoli
  • Snack: Cottage cheese with mango slices

Calories: 1,850  Fat: 55g  Carbs: 200g  Protein: 130g

Day 6

  • Breakfast: Oatmeal with blueberries and chia seeds
  • Lunch: Chicken breast with lentils and cucumber
  • Dinner: Baked turkey breast with quinoa and kale
  • Snack: Apple slices with walnut butter

Calories: 1,800  Fat: 55g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Salmon and avocado salad with spinach
  • Dinner: Baked chicken breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with kiwi slices

Calories: 1,850  Fat: 60g  Carbs: 200g  Protein: 125g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on August 8, 2024.

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