Top 10 Foods That Contain 150mg Of Sodium Or Less
Puffed Rice and Puffed Wheat: If you are looking for the perfect cereal for breakfast you might want consider the Puffed versions of cereal. You can eat as much puffed rice as you want when it comes to sodium because this cereal contains 0mg. Now be careful because the average person should only consider only eating about 300 calories for breakfast, but as far as calories go with this cereal they are also low at 60 calories per 17 grams. So have your cereal and be feeling good about what you are eating.
White Rice & Brown Rice: Rice is not only good for suppressing hunger, but it also contains the least amount of sodium. If you were to eat 1 cup of brown rice, you would only be eating 8mg of sodium and if you were to eat 1 cup of white rice you would only be eating 4mg of sodium.
Fresh Fruits & Vegetables: It is best to try and get in 5-9 servings per day and so it gets even better because fresh fruits and vegetables contain less than 100 calories and less then 50mg of sodium. This gives you another reason to make sure to eat your fruits and veggies. You have to make sure that they are fresh. If you choose to get things that are canned or that have added sauces that can boost up the sodium level. So just remember with everything fresh is best.
Sherbet: If you are going to go for a sweet treat or a snack before bed sherbet is a better option than ice cream not only because of the calorie content, but there is only 30mg of sodium in 67.2 grams you eat.
Eggs: In one fried egg you are only eating 65mg of sodium.
Mozzarella Cheese: In 1 cup of mozzarella cheese you are only getting 115mg of sodium.
Peanut Butter: Skippy Natural Creamy Peanut Butter contains only 150mg of sodium per 2 Tbsp.
Tuna: Tuna is a tricky one if you get the chunk light tuna 50 % less sodium; you are only eating 125mg of sodium per 56 grams. If you get the chunk light tuna in water it contains 230mg of sodium per 55 grams you eat. Try the white tuna if you are going to go with a canned tuna because the highest sodium content in white tuna is 89mg and that is canned in oil. When it comes to eating tuna, your best bet to make sure that you are taking in the least amount of sodium is to buy it fresh and just cook it to taste adding only a pinch of salt if you really need it.
Milk: When it comes to drinking milk, if you are going to drink it the healthiest option is to go with either 1% or skim. Some people cannot stand the taste of skim because it is a little bit more watery, so in that case you might want to go with 1% because that has a little closer to 2%. If you drink 236 grams of 1% milk you are only getting 130mg of sodium.
Whole Grain Bread: Whole grain breads are not only a great source of fiber that can help your GI tract, but now there is another reason to be eating whole Grain bread. This is another one that you have to be careful with, but can have some great benefits if you choose wisely. Here are some brand names of whole grain breads that contain less then 150mg per serving Home style Whole Wheat, Healthy Life Southern Whole wheat honey, and 7-Organic 100% whole wheat. When it comes to whole wheat, it is better if you can find the organic breads because they contain less sodium, then the other breads that have been processed too much and contain salt to preserve it.
When it comes to the sodium that we eat, we really do need to keep track. A small amount of sodium can add up really quickly and before you know it you are over your limit. When trying to keep your sodium levels low it is best to try and find the organic foods that you like because they of course are a lot healthier for you, but they are also lower in sodium. They add sodium to a lot of canned foods as a way to preserve it longer, so if you have to get canned make sure you look for the labels that say no salt added. Do something for yourself that truly is heart healthy.
Your body needs sodium, but high sodium levels in the blood can cause high blood pressure, heart disease and kidney damage. According to the Harvard School of Public Health, Americans consume at least 1-1/2 tsp. of salt each day. This is about twice the amount you should consume if you have high blood pressure. In addition, you may not be consuming certain foods that help balance electrolytes. When affected by the offset of sodium levels in your blood, you need to follow a sodium-reduction plan.
Step 1
Consume potassium-rich foods. Potassium helps balance sodium levels. Colorado State University Extension recommends following the Dietary Approaches to Stop Hypertension, or DASH, diet. It consists of low-sodium, low-fat foods that are rich in potassium, magnesium and calcium. The diet should consist of no more than 1500 mg of sodium each day. Consume raw fruit, meat, milk, and green, leafy vegetables for your potassium needs.
Step 2
Eliminate processed foods to reduce sodium levels. Processed foods contain high amounts of sodium for preserving food to keep it fresh longer. According to the Mayo Clinic, processed foods contribute up to 75 percent of sodium in the American diet. If you habitually eat frozen dinners and other processed food, prepare your own home-cooked meals -- without adding salt.
Step 3
Flavor your foods with spices and eat spicy foods. Spices and spicy foods increase metabolism so your body can get rid of extra sodium in the body at a faster pace. In addition, spices add flavor to your foods, so you do not need to use the salt shaker. You won't feel salt-deprived on a low-sodium diet.
Step 4
Exercise daily to reduce sodium levels in the blood. When you exercise, your body gets rid of sodium through perspiration. Water dilutes sodium levels and replaces lost water from perspiration. Bill Gottlieb, author of "Alternative Cures," recommends a five-minute walk each day if you already have high blood pressure. Talk to your doctor before starting an exercise program, especially if you have high blood pressure or heart disease.
Check back next week when we look at Father's Day Feasting!
No comments:
Post a Comment