Meal Plan For Low Sodium Diet

• Fresh Fruits and Vegetables: Opt for a variety of colorful, fresh produce like apples, berries, leafy greens, and tomatoes.
• Lean Proteins: Choose skinless poultry, fish, tofu, and legumes as low-sodium protein sources.
• Whole Grains: Include whole grains such as brown rice, quinoa, and oats for fiber and essential nutrients.
• Low-Sodium Dairy: Select low-sodium or sodium-free versions of milk, yogurt, and cheese.
• Herbs and Spices: Flavor your meals with herbs, garlic, onion, and spices to enhance taste without added salt.
• Nuts and Seeds: Choose unsalted nuts and seeds like almonds, walnuts, and sunflower seeds for a healthy snack.
• Healthy Fats: Include olive oil, avocados, and flaxseed oil as sources of heart-healthy fats.
• Low-Sodium Canned Goods: Look for canned goods labeled as low-sodium or no added salt.

• High-Sodium Processed Foods: Stay away from processed snacks, canned soups, and pre-packaged meals with high sodium content.
• Salty Condiments: Limit or avoid condiments like soy sauce, ketchup, and salad dressings that are high in sodium.
• Processed Meats: Cut back on processed meats such as bacon, sausage, and deli meats that are often high in sodium.
• Canned Vegetables: Opt for fresh or frozen vegetables instead of canned options, as they can contain added salt.
• High-Sodium Cheeses: Reduce intake of high-sodium cheeses; choose low-sodium alternatives when possible.
• Instant and Packaged Foods: Avoid instant noodles, boxed mixes, and packaged meals that tend to be high in sodium.
• Restaurant and Fast Food: Be cautious with restaurant and fast-food options, as they often contain hidden sodium.
• Table Salt: Minimize the use of table salt in cooking and at the dining table.

The Meal Plan For Low Sodium Diet is tailored to reduce sodium intake for heart health and blood pressure management. This plan emphasizes whole, unprocessed foods and limits high-sodium ingredients. By incorporating herbs, spices, and other flavor enhancers, the plan supports individuals in adopting a heart-healthy, low-sodium lifestyle while maintaining a satisfying and nutritious diet.

Managing a low sodium diet involves choosing foods that are naturally low in salt and full of flavor.

• For a crunchy snack, try unsalted almonds instead of sliced almonds. They provide healthy fats and protein without added sodium.
• Replace Greek yogurt with plain skyr for a higher protein, lower sodium option.
• If you're looking for a leafy green, arugula can replace spinach. It has a peppery flavor and is low in sodium.
• For a hearty grain, consider farro instead of quinoa. It’s chewy, nutty, and naturally low in sodium.
• Instead of salmon, try swordfish. It’s a meaty fish that’s rich in protein and low in sodium.

To budget this low-sodium meal plan better, focus on buying in bulk and choosing seasonal produce. Opt for generic brands for staples like oats, rice, and lentils. Plan meals around affordable proteins like eggs, turkey, and beans. Utilize leftovers creatively and minimize waste by repurposing ingredients in different meals.