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.

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.