Consuming too much sodium can cause high blood pressure, and an increased risk of heart attack, heart failure, stroke, and even kidney disease. Sodium is an essential nutrient that the body needs in small amounts. Monitoring your sodium consumption as you get older is crucial because blood pressure often increases with age.
If you want to prioritise your heart health, you should also be aware of specific high-sodium foods. The American Heart Association has named the "salty six" as a group of popular foods that significantly increase the sodium content of the typical American diet. Breads and rolls, pizza, sandwiches, cold cuts and cured meats, soup, burritos and tacos are some of the most consumed high-salt items.
Beans and lentils
Rich sources of plant-based protein and fibre that have a positive impact on heart health include beans, peas, and lentils. Additionally, they naturally have little cholesterol and little to no fat. Since dry legumes almost entirely lack salt, boiling them is a fantastic alternative. Although they are frequently overly salty, canned beans and legumes can be a convenient substitute. To avoid this, choose varieties that are marked as "low-sodium."
Fruits
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. Fruits naturally sweeten and flavour virtually any dish without the use of excessive salt or sugar. 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/ unsplash.com
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.
Nuts
Every bite of nuts provides plant-based nutrition and a satisfyingly crunchy texture. Recent studies have found a decreased risk of coronary heart disease and cardiovascular disease in people who frequently consume nuts. When possible, choose unseasoned and raw nut kinds. Making your own blend of half-salted and half-unsalted nuts can help you reduce your sodium intake while maintaining a wonderful flavour if giving up salted nuts is a difficult challenge.
Vegetables
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.
