5 Low-Sodium Food Items For Healthy Heart
Image Credit: fruits/ unsplash.com

Consuming too much sodium can cause high blood pressure, and an increased risk of heart attack, heart failure, stroke, and even renal disease. Sodium is an essential nutrient that the body needs in tiny amounts. Monitoring your salt consumption as you age is even more crucial because blood pressure tends to rise as you age. If you want to prioritise your heart health, you should also be aware of specific high-sodium foods. Bread and rolls, pizza, sandwiches, cold cuts and cured meats, soup, burritos and tacos are some of the most consumed high-salt items. Choosing low-sodium foods, which are those with 140 mg or less of sodium per serving, can help you limit your salt intake. Even picking products with "reduced sodium" or "no salt added" labels can have an impact. However, there are several items worth including in your diet that are naturally low in sodium:

Beans and lentils

Rich sources of plant-based protein and fibre that have a positive impact on heart health include beans, peas, and lentils. Moreover, they naturally have little cholesterol and little to no fat. Although dry legumes almost entirely lack salt, boiling them is a fantastic alternative.


The majority of fruits are low in salt, and some are even thought to be sodium-free. Among the many fruits that are sodium-free are apples, apricots, bananas, grapefruit, oranges, and the majority of berries. Fruits are naturally low in sodium and are also a great source of fibre, vitamins, minerals, and potent antioxidants, all of which can help maintain a healthy heart.


Research indicates that this fermented dairy product may actually lower your risk of heart attack and stroke in addition to promoting a healthy gut. Although flavoured yoghurt can occasionally slip in added sugars and salt, plain yoghurt is naturally low in sodium, so be sure to read the nutrition label. When possible, choose plain yoghurt and add fruit to naturally sweeten it. Greek yoghurt has considerably more protein and is a fantastic heart-healthy food choice.

yoghurt/ unsplash.com

Important elements found in both fruits and vegetables can decrease cholesterol and blood pressure. Vegetables like asparagus, green beans, cucumbers, eggplant, garlic, and squash are naturally sodium-free. According to research, increasing your diet of veggies, particularly leafy greens like spinach and cruciferous vegetables like broccoli, may have the biggest positive effects on your heart health.

Unsalted nuts

Every bite of nuts provides plant-based nutrition and a satisfyingly crunchy texture. Making your own blend of half-salted and half unsalted nuts can help you reduce your sodium intake while maintaining wonderful flavour if giving up salted nuts is a difficult challenge. Omega-3 fatty acids, which can also support a healthy heart, are found in some incredibly nutritious nuts like walnuts and are worth using in your trail mix recipe.