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F-factor diet plan for low sodium diet

If you need to watch your sodium, the F-factor diet plan fits right in. With an emphasis on natural, fiber-rich foods, you can easily keep your sodium intake low. It’s a delicious way to enjoy a healthier, low-sodium lifestyle.

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Diet plan grocery list

  • Brown rice
  • Apples
  • Spinach
  • Unsalted almonds
  • Quinoa
  • Fresh chicken breast
  • Berries
  • Unsalted peanut butter
  • Carrots
  • Broccoli
  • Oranges

  • Avocado
  • Sweet potatoes
  • Low-sodium black beans
  • Unsalted sunflower seeds
  • Bananas
  • Cauliflower
  • Red bell peppers
  • Zucchini
  • Egg whites
  • Plain Greek yogurt
  • Lentils

  • Whole wheat pasta
  • Mango
  • Cucumber
  • Pears
  • Unsalted walnuts
  • Kale
  • Chickpeas
  • Low-sodium tuna
  • Pumpkin seeds
  • Unsweetened almond milk
  • Asparagus

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The F-factor diet plan for low sodium diet focuses on fiber-rich foods that help keep sodium intake low. It’s designed for those who need to watch their sodium levels.

This plan makes it easy to enjoy a healthy, low-sodium diet without feeling restricted. It’s a practical way to support better heart health.

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Foods to eat

  • Fresh Vegetables: Leafy greens, bell peppers, and cucumbers that are naturally low in sodium.
  • Fruits: Apples, oranges, and berries for snacks without added salt.
  • Whole Grains: Quinoa, brown rice, and oats that are free of added sodium.
  • Lean Proteins: Chicken breast, tofu, and legumes for low-sodium protein options.
  • Unsalted Nuts and Seeds: Almonds, walnuts, and chia seeds for healthy fats without the extra salt.
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Try to include one color from each color category most days of the week. For example, have blue and red berries in your smoothie, leafy greens with your lunch, purple carrots and orange.

Mark Hyman, MD

Foods not to eat

  • Processed Meats: Bacon, sausages, and deli meats that are high in sodium.
  • Canned Foods: Soups, vegetables, and beans that often contain added salt.
  • Salty Snacks: Chips, pretzels, and salted nuts that can quickly increase sodium intake.
  • Fast Food: Burgers, fries, and pizzas that are typically high in sodium.
  • Prepared Sauces: Soy sauce, ketchup, and salad dressings that are often loaded with salt.

Main benefits

The F-factor diet plan for low sodium diet helps manage blood pressure by focusing on naturally low-sodium, high-fiber foods. It promotes better heart health and reduces the risk of hypertension. This plan also encourages the consumption of fresh, whole foods, making it easier to avoid processed, salty snacks.

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

How to budget on this diet plan

With the F-factor diet plan for a low sodium diet, focus on fresh, whole foods that are naturally low in sodium, such as fruits, vegetables, and whole grains. Buying in bulk and planning meals can help you stay within your budget. Avoiding processed foods not only lowers sodium intake but also reduces grocery costs. Preparing your own meals allows better control over ingredients and salt levels.

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Meal Plan for F-factor Diet Plan for Low Sodium Diet

Day 1

  • Breakfast: Oatmeal with bananas and unsalted almond butter
  • Lunch: Quinoa salad with spinach, bell peppers, and low-sodium black beans
  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli
  • Snack: Apple slices with unsalted walnuts

Calories: 1,500  Fat: 45g  Carbs: 180g  Protein: 100g

Day 2

  • Breakfast: Smoothie with unsweetened almond milk, strawberries, and flaxseeds
  • Lunch: Lentil soup with carrots and kale
  • Dinner: Baked salmon with brown rice and zucchini
  • Snack: Orange slices and a handful of unsalted sunflower seeds

Calories: 1,600  Fat: 50g  Carbs: 170g  Protein: 110g

Day 3

  • Breakfast: Oatmeal with blueberries and unsalted almond butter
  • Lunch: Spinach salad with quinoa, bell peppers, and low-sodium tuna
  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli
  • Snack: Apple slices with unsalted walnuts

Calories: 1,550  Fat: 48g  Carbs: 160g  Protein: 105g

Day 4

  • Breakfast: Smoothie with unsweetened almond milk, spinach, and blueberries
  • Lunch: Quinoa salad with kale, bell peppers, and low-sodium black beans
  • Dinner: Baked chicken breast with sweet potatoes and steamed broccoli
  • Snack: Orange slices and a handful of unsalted sunflower seeds

Calories: 1,650  Fat: 52g  Carbs: 175g  Protein: 115g

Day 5

  • Breakfast: Oatmeal with bananas and unsalted almond butter
  • Lunch: Spinach salad with quinoa, bell peppers, and low-sodium tuna
  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli
  • Snack: Apple slices with unsalted walnuts

Calories: 1,600  Fat: 50g  Carbs: 165g  Protein: 110g

Day 6

  • Breakfast: Smoothie with unsweetened almond milk, strawberries, and flaxseeds
  • Lunch: Lentil soup with carrots and kale
  • Dinner: Baked salmon with brown rice and zucchini
  • Snack: Orange slices and a handful of unsalted sunflower seeds

Calories: 1,570  Fat: 48g  Carbs: 170g  Protein: 108g

Day 7

  • Breakfast: Oatmeal with blueberries and unsalted almond butter
  • Lunch: Spinach salad with quinoa, bell peppers, and low-sodium black beans
  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli
  • Snack: Apple slices with unsalted walnuts

Calories: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

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

Get grocery list
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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 Oct. 1, 2024.

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