Introduction
Heart disease is the leading cause of death for both men and women in the United States. One of the best ways to reduce your risk of heart disease is to eat a healthy diet that is low in sodium.
Sodium is a mineral that is found in many foods, including processed foods, canned foods, and restaurant foods. Too much sodium can raise your blood pressure, which can increase your risk of heart disease.
The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day. However, many people consume much more than that.
If you are trying to reduce your sodium intake, there are a few things you can do. First, read food labels carefully and choose foods that are low in sodium. Second, avoid processed foods, canned foods, and restaurant foods. Third, cook more meals at home so you can control the amount of sodium in your food.
In this blog post, we will share 8 of our favorite low sodium recipes that are perfect for heart-healthy eating. These recipes are all delicious and easy to make, and they are all low sodium recipes.
low sodium recipes:
Roasted Vegetable Soup
Roasted Vegetable Soup
Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes
Nutritional facts:
Nutrient Amount Calories 250 Protein 15 g Sodium 200 mg Carbohydrates 40 g Total Fat 10 g Dietary Fiber 6 g
This soup is a great way to get your daily dose of vegetables. It is low in sodium and calories, and it is packed with nutrients.
Ingredients:
1 pound vegetables, such as carrots, celery, onions, and peppers, chopped 1 tablespoon olive oil 1 teaspoon salt 1/2 teaspoon black pepper 4 cups vegetable broth 1/2 cup cooked lentils 1/4 cup chopped fresh parsley Instructions:
Preheat oven to 400 degrees F (200 degrees C). Toss vegetables with olive oil, salt, and pepper. Spread vegetables on a baking sheet and roast for 20 minutes, or until tender. In a large pot, combine roasted vegetables, vegetable broth, and lentils. Bring to a boil, then reduce heat and simmer for 10 minutes, or until flavors have melded. Stir in parsley and serve hot. Tips:
You can use any type of vegetables you like in this soup. If you don’t have vegetable broth, you can use chicken broth or water. You can also add other ingredients to the soup, such as potatoes, corn, or beans. This soup is a great way to use up leftover vegetables.
Lentil Soup
Lentil Soup
Photo by Cala on Unsplash
Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes
Nutritional facts:
Nutrient Amount Calories 250 Protein 15 g Sodium 200 mg Carbohydrates 40 g Total Fat 10 g Dietary Fiber 6 g
Ingredients:
1 cup lentils, rinsed and sorted 1 onion, chopped 2 carrots, chopped 1 celery stalk, chopped 4 cups vegetable broth 1 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon black pepper Instructions:
In a large pot, combine lentils, onion, carrots, celery, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, or until lentils are tender. Puree soup until smooth, if desired. Serve hot. Tips:
You can use any type of lentils for this recipe. If you don’t have vegetable broth, you can use chicken broth or water. You can also add other vegetables to the soup, such as potatoes, tomatoes, or spinach.
Black Bean Soup
Black Bean Soup
Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes
Nutritional facts:
Nutrient Amount Calories 250 Protein 15 g Sodium 200 mg Carbohydrates 40 g Total Fat 10 g Dietary Fiber 6 g
Ingredients:
1 (15-ounce) can black beans, rinsed and drained 1 (15-ounce) can diced tomatoes, undrained 1 (15-ounce) can corn, drained 1 onion, chopped 1 green bell pepper, chopped 1 teaspoon chili powder 1/2 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon black pepper Instructions:
In a large pot, combine black beans, tomatoes, corn, onion, bell pepper, chili powder, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, or until flavors have melded. Serve hot. Tips:
You can use any type of beans for this recipe. If you don’t have diced tomatoes, you can use crushed tomatoes or tomato sauce. You can also add other vegetables to the soup, such as potatoes, zucchini, or spinach.
Chicken Chili
Chicken Chili
Photo by ROMAN ODINTSOV
Prep time: 20 minutes Cook time: 30 minutes Total time: 50 minutes
Nutritional facts:
Nutrient Amount Calories 350 Protein 25 g Sodium 200 mg Carbohydrates 30 g Total Fat 10 g Dietary Fiber 6 g
Ingredients:
1 pound boneless, skinless chicken breasts, cooked and shredded 1 (15-ounce) can black beans, rinsed and drained 1 (15-ounce) can kidney beans, rinsed and drained 1 (15-ounce) can corn, drained 1 (10-ounce) can diced tomatoes, undrained 1 onion, chopped 1 green bell pepper, chopped 1 tablespoon chili powder 1/2 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon black pepper Instructions:
In a large pot, combine chicken, black beans, kidney beans, corn, tomatoes, onion, bell pepper, chili powder, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30 minutes, or until flavors have melded. Serve hot. Tips:
You can use any type of chicken for this recipe. If you don’t have diced tomatoes, you can use crushed tomatoes or tomato sauce. You can also add other vegetables to the chili, such as potatoes, zucchini, or spinach.
Lentil Hummus Wraps
Lentil Hummus Wraps
Prep time: 15 minutes Cook time: 10 minutes Total time: 25 minutes
Nutritional facts:
Ingredients:
1 cup lentils, cooked 1/2 cup tahini 3 tablespoons lemon juice 1 clove garlic, minced 1/2 teaspoon salt 1/4 teaspoon black pepper 4 whole-wheat tortillas Toppings of your choice, such as lettuce, tomato, cucumber, avocado, or hummus Instructions:
In a food processor, combine lentils, tahini, lemon juice, garlic, salt, and pepper. Process until smooth. Spread hummus mixture evenly on tortillas. Top with your favorite toppings. Roll up wraps and enjoy. Tips:
You can use any type of lentils for this recipe. If you don’t have tahini, you can use peanut butter or another type of nut butter. You can also add other vegetables to the hummus, such as carrots, celery, or peppers.
Quinoa Bowl with Black Beans and Corn
Quinoa Bowl with Black Beans and Corn
Prep time: 15 minutes Cook time: 20 minutes Total time: 35 minutes
Nutritional facts:
Nutrient Amount Calories 400 Protein 30 g Sodium 200 mg Carbohydrates 20 g Total Fat 15 g Dietary Fiber 6 g
Ingredients:
1 cup quinoa, rinsed 1 (15-ounce) can black beans, rinsed and drained 1 (15-ounce) can corn, drained 1/2 cup chopped onion 1/2 cup chopped red bell pepper 1 tablespoon olive oil 1 teaspoon salt 1/2 teaspoon black pepper 1/4 cup chopped fresh cilantro Instructions:
In a medium saucepan, combine quinoa and 2 cups water. Bring to a boil, then reduce heat and simmer for 15 minutes, or until quinoa is cooked through. While quinoa is cooking, heat olive oil in a large skillet over medium heat. Add onion and bell pepper and cook, stirring occasionally, for 5 minutes, or until softened. Stir in black beans, corn, salt, and pepper. Cook, stirring occasionally, for 5 minutes, or until heated through. Stir in cooked quinoa and cilantro. Serve immediately. Tips:
You can use any type of quinoa for this recipe. If you don’t have black beans, you can use another type of bean, such as pinto beans or kidney beans. You can also add other vegetables to the bowl, such as avocado, tomatoes, or cucumbers.
Oatmeal with Fruit
Oatmeal with Fruit
Photo by Chris Curry on Unsplash
Prep time: 5 minutes Cook time: 5 minutes Total time: 10 minutes
Nutritional facts:
Nutrient Amount Calories 250 Protein 5 g Sodium 150 mg Carbohydrates 50 g Total Fat 5 g Dietary Fiber 4 g
Ingredients:
1/2 cup rolled oats 1 cup water or milk 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 cup chopped fruit, such as blueberries, strawberries, or bananas Instructions:
In a small saucepan, combine oats, water or milk, cinnamon, and salt. Bring to a boil, then reduce heat and simmer for 5 minutes, or until oatmeal is cooked through. Stir in fruit and serve immediately. Tips:
You can use any type of oats for this recipe. If you don’t have cinnamon, you can use another spice, such as nutmeg or vanilla extract. You can also add other toppings to the oatmeal, such as nuts, seeds, or granola.
Smoothie
Smoothie
Photo by Brenda Godinez on Unsplash
Prep time: 5 minutes Total time: 5 minutes
Nutritional facts:
Nutrient Amount Calories 250 Protein 10 g Sodium 100 mg Carbohydrates 30 g Total Fat 5 g Dietary Fiber 5 g
Ingredients:
1 cup frozen berries 1/2 cup milk or yogurt 1/2 banana 1 tablespoon peanut butter 1 teaspoon honey Instructions:
In a blender, combine all ingredients and blend until smooth. Serve immediately. Tips:
You can use any type of berries for this recipe. If you don’t have milk or yogurt, you can use a plant-based milk, such as almond milk or soy milk. You can also add other ingredients to the smoothie, such as spinach, kale, or avocado. I hope you enjoy this recipe!
Here are some additional tips for making a smoothie:
Use frozen fruit to make your smoothie thicker and creamier. Add a scoop of protein powder to your smoothie for an extra boost of protein. If you’re looking for a more savory smoothie, add some spinach, kale, or avocado. Experiment with different flavors and ingredients to find your perfect smoothie!
Conclusion
These are just a few of our favorite low sodium recipes. There are many other delicious and healthy recipes available, so find a few that you enjoy and that fit your dietary needs. With a little planning, you can easily eat a healthy diet that is low in sodium and good for your heart.
I hope you enjoy these recipes and find some new favorites!
Read this post for more information about healthy eating tips:
Essential Healthy Eating Tips for a Vibrant Life
brigitte says:
Wonderful blog! I found it while browsing on Yahoo
News. Do you have any tips on how to get listed in Yahoo News?
I’ve been trying for a while but I never seem to get there!
Cheers