When we talk about low sodium meals, it doesn't have much to do with working out or how it could help you lose weight. This diet is rather for those who have a certain medical condition that can be improved with the help of restricting sodium intake in their daily diet.
Summary
This guide takes a deep dive into low sodium diet and it's benefits. You'll also discover some of the best under 15 minute, low sodium recipes to try for lunch, dinners and breakfasts.
This blog will take a deep dive into the risks and benefits associated with the low sodium diet, as well as, some healthy and delicious recipes you can try for yourself.
Learn more about the DASH diet if you struggle with hypertension!What Is A Low Sodium Diet?
Foods with sodium such as eggs and vegetables are easy to come by in a normal meal. You can easily find sodium in most foods you eat, although the concentration of sodium may vary.
Generally, plant-based foods such as fresh vegetables have less sodium as compared to animal-based foods such as meat and dairy products. Foods with the highest concentration of sodium are processed and packaged goods such as frozen dinners, chips and fast food, where the heavy use of salt is introduced to enhance the flavor.
So, if you think about it, there is virtually no food item that does not include sodium. And thankfully so because even though low sodium can benefit certain people with certain medical ailments, it is still a vital part of the system
Sodium is a mineral that is essential to carry out several important bodily functions such as cellular function, fluid regulation, electrolyte balance, and maintaining blood pressure. Since this mineral is vital to life, your kidneys tightly regulate its levels based on the concentration (osmolarity) of bodily fluids.
With so many benefits sodium offers, you might wonder – why even cut it down? Why switch to low sodium meals? Well, as important as this mineral may be, a study suggests that you should only consume around 2-3 grams on a daily basis. To put this into perspective, one teaspoon of salt contains 2.3 grams of sodium. This means you should have about 1 teaspoon of salt a day.
People that suffer from medical conditions such as heart failure, blood pressure, and kidney problems are recommended to follow a low sodium diet. This diet essentially cuts down the intake of high sodium foods and beverages. Healthcare professionals typically recommend these diets to treat conditions such as high blood pressure or heart disease.
Before exploring a low sodium diet menu, let’s take a look at why it’s important in detail.
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Benefits Of A Low Sodium Diet
Incorporating a low sodium diet can have several medical benefits. Here are some of the benefits associated:
Reduced Blood Pressure
Studies have shown that going for low sodium recipes can lead to small yet significant changes in your blood pressure, especially in people who have generally elevated blood pressure.
A review of 34 studies shows that reducing salt intake minimally for a duration of four or more weeks led to notable reductions in blood pressure in people with both high and normal levels.
Participants with high blood pressure saw an average reduction in systolic and diastolic blood pressure was 5.39 mmHg and 2.82 mmHg, respectively. By comparison, people with normal levels noticed a 2.42 mmHg reduction in systolic blood pressure and 1.00 mmHg reduction in diastolic blood pressure.
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Decreased Risk Of Cancer
High sodium diets have been linked to certain types of cancers, which include stomach cancer.
A review of 76 studies in more than 6,300,000 people found that every five-gram increase of dietary salt per day from high-salt processed foods can increase the risk of stomach cancer by 12%.
Another study shows that high-salt diets can damage the mucosal lining of your stomach and increase inflammation which may increase the risk of stomach cancer.
On the other hand, a low sodium diet, rich in fruits and vegetables is associated with lowering the risk of stomach cancer in an individual.
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Improved Diet Quality
Consuming low sodium meals automatically means cutting down on processed items and fast food. This, in turn, will translate to letting go of unwanted fat and calories.
On a low sodium diet, these kinds of foods are off limits, which can prevent obesity and make for an overall improvement in the quality of your diet.
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5 Low Sodium Recipes You Can Try
Switching to low sodium meals doesn’t mean you have to compromise your tastebuds. In fact, you can still enjoy nutrient-dense and delicious meals while managing your sodium intake.
Here are some options:
1. Grilled Basil Chicken with Tomatoes
Enjoy the taste of summer with savory chicken and herby tomato blend and all it takes is 15 minutes to prepare.
You need:
- Chicken fillet (breast cut)
- Basil leaves (preferably fresh)
- Sliced tomatoes
- Olive oil
- Black pepper
- Lemon juice
Prepare the dish:
- Heat up your grill to prepare it for cooking.
- On the side, toss chicken breasts into a bowl with lemon juice and black pepper, and mix.
- Place this on the grill and cook on each side for 5-6 minutes or until cooked.
- Once the chicken is almost cooked, add the sliced tomatoes on top of the chicken.
- In a separate bowl, add olive oil and chopped basil, and drizzle this base over the chicken before serving.
Nutrition facts:
- 1 serving = 177 calories
- Fat: 5g (1g saturated fat)
- Cholesterol: 63mg
- Sodium: 171mg
- Carbohydrate: 8g (7g sugars, 1g fiber)
- Protein: 24g
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2. Lemon-Pepper Tilipia with Mushrooms
If you’re looking to add a fishy taste to your diet while keeping your sodium in check, this meal is your go-to fix for any seafood cravings.
You need:
- Tilapia fillets
- Lemon juice
- Black pepper
- Sliced mushrooms (fresh or canned)
- Butter
- Parsley (optional for garnish)
Prepare the dish:
- Set your oven at 375°F (190°C) for preheating.
- Season tilapia fillets with black pepper and lemon juice, and let them sit.
- In a pan, toss in the butter and melt over medium heat.
- Sauté the mushrooms in this pan till they’re soft.
- In a baking dish, place the fillets and cover them with mushrooms.
- Bake for 12-15 minutes or until you see the fish is cooked by poking with a fork.
- Sprinkle the parsley on top and serve.
Nutrition Facts:
- 1 serving = 216 calories
- Fat: 8g (4g saturated fat)
- Cholesterol: 98mg
- Sodium: 173mg
- Carbohydrates: 5g (2g sugars, 1g fiber)
- Protein: 34g
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3. Balsamic Seasoned Steak
If a tender, juicy steak is what you are looking for without the long marinating time, this meal takes only 25 minutes to prepare.
You need:
- Steak (your choice of cut)
- Balsamic vinegar
- Olive oil
- Black pepper powder
- Minced garlic
Prepare the dish:
- Heat up a grill and let it preheat.
- In a bowl, toss in the steak, olive oil, garlic, black pepper, and balsamic vinegar, and marinate for 15 minutes.
- Set the steak on the preheated grill and cook for 5-7 minutes on each side, or according to your preference.
- Once grilled, let the steak rest before slicing to serve.
Nutrition Facts:
- 1 serving = 188 calories
- Fat: 8g (3g saturated fat)
- Cholesterol: 70mg
- Sodium: 116mg
- Carbohydrate: 2g (1g sugars, 0 fiber)
- Protein: 26g
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4. Carolina-Style Vinegar BBQ Chicken
Enjoy the sweet, tangy taste of Carolina BBQ chicken. This meal is sure to get your tastebuds buzzing.
You need:
- Cubed chicken pieces
- Apple cider vinegar
- Red pepper flakes
- Black pepper
- Brown sugar
- Olive oil
Prepare the dish:
- In a bowl, throw in apple cider vinegar, black pepper, brown sugar, and red pepper flakes.
- Toss your chicken in this bowl, drizzle some olive oil on top, and let it marinate for 30 minutes.
- Cook the mixture in a preheated pan for 5-8 minutes, stirring it after every minute or so.
- Once cooked, serve the chicken.
Nutrition Facts:
- 1 serving (without the buns) = 134 calories
- Fat: 3g (1g saturated fat)
- Cholesterol: 63mg
- Sodium: 228mg
- Carbohydrate: 3g (3g sugars, 0 fiber)
- Protein: 23g
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5. Peppered Tuna Kebabs
Indulge in the flavor of BBQ tuna that is not only healthy but low in sodium and tastes absolutely divine.
You need:
- Cubed tuna steaks
- Cubed mixed bell peppers
- Cubed red onions
- Black pepper powder
- Lemon juice
- Olive oil
Prepare the dish:
- Set your grill on preheat.
- Add some lemon juice and black pepper to the tuna cuts.
- Slide the tuna on skewers along with bell peppers and red onions.
- Brush some olive oil on the tuna and grill for 3-5 minutes per side, or until the meat is cooked.
- Serve on a plate.
Nutrition Facts:
- 1 serving = 205 calories
- Fat: 2g (0 saturated fat)
- Cholesterol: 51mg
- Sodium: 50mg
- Carbohydrate: 20g (12g sugars, 4g fiber)
- Protein: 29g
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Key Takeaway
Cutting down the sodium intake in your daily diet can have a number of benefits to your health. This includes improved blood pressure, reduced risk of cancer and a healthier heart. That being said, it is important to consult an expert before incorporating this diet as it may also come with risks associated with it. All in all, cutting down sodium from fast food and processed meals can have a positive impact on your overall diet, any day.
