However, it is also interesting to notice the average sodium-to-potassium ratio among these food categories. Choose Foods Low In Sodium. Plain taco shells. Minimize processed red meats, cured or smoked meats, and other salty processed foods. Avoid oatmeal, no salt added to water (1 cup) (0 mg), tub margarine (1 tsp.) Snack on unsalted nuts sprinkled with a mix of herbs. I write guides for you for many restaurants, where I hack the salt on their menu and report back the findings to you my fellow low sodium sojourners, so we can make better choices when we dine out.I was a bit excited that I got to have 5 Fast Food Restaurants Where You Can Eat Low Sodium on Buzzfeed. Actual sodium content will vary according to choices and the way you prepare the food. Snack between lunch and dinner: frozen yogurt (½ cup) (55 mg). If you have high blood pressure, lowering your dietary sodium intake is one of the best places to start. See how you can choose and prepare foods that are lower in sodium. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. (60 mg). Intake’s commitment and mission is to radically improve global health. Compare the Nutrition Facts labels for similar products -- which ones have high levels of sodium per serving? 1. And to make matters worse, there are no food labels on restaurants meals so you have no idea how much you’re actually eating! Rice. Fiber is the part of fruits, vegetables and grains not digested by your body. sandwich (2 slices of bread): thin-sliced, 45-calorie bread (215 mg), fresh turkey with no salt (4 oz.) (175 mg). HHS, National Institutes of Health, National Heart, Lung, and Blood Institute. Snack after dinner: angel food cake (1 slice) with strawberries (½ cup) (210 mg). This product is not intended to diagnose, treat, cure or prevent any disease. But enough with the categories. We believe in the long game; that disease prevention happens when healthy-living becomes a way of life. A low-sodium diet promotes healthy blood pressure levels. Compare sodium in foods and choose those with a lower number." One of the surest ways to reduce intake is to keep scrutinizing those nutrition facts, even for foods and beverages that don’t seem like they'd be salty. Snack after dinner: sherbet (1 cup) (70 mg). Snack after dinner: fruit shake (4 oz. By … 1. Many salt-free or reduced salt products are available. Nine out of 10 Americans need to lower their sodium intake, and many more want to eat less prepared foods, so it's clear that eating healthy is a number-one priority for many people and is … (30 mg) skim milk (8 oz.) Many single menu items in fast foods come close to the recommended sodium intake for a whole day. So a low sodium-to-potassium ratio means your food has a more heart-healthy profile! Snack between breakfast and lunch: Greek non-fat yogurt (8 oz.) 2. Vegetables are next, followed by bread, fast food items, and lastly, cheeses. Acorns require special preparation but are a low sodium nut. French bread, thin-sliced (1 slice) (165 mg), salad (2 cups) with low-sodium dressing (2 Tbsp.) ), as well as unsalted nuts, seeds and beans. Bagels and cream cheese are a pretty delicious way to start the day—and it turns out … (175 mg). Use citrus juices and olive oil as a bright, zesty salad dressing. 1. 5 Fast Food Restaurants Where You Can Eat Low Sodium on Buzzfeed. Instant pudding. Salt substitutes are sometimes made from potassium, so read the label. plain egg omelet (2 eggs) (155 mg); if you add vegetables, the sodium would stay the same, bread (1 slice) thin-sliced whole wheat, 45-calorie bread (70 mg), Snack between breakfast and lunch: Jell-O. Regular bread. Snack between breakfast and lunch: low-sodium crackers (3 to 5) (35 to 60 mg). Low-sodium bread crumbs. 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