Low Sodium food/recipes..

I cook with no added salt EVER (not even in things like oatmeal and pasta where the recipe always says to add a dash of salt). If something needs salt, I add ti at the table, but I use it so rarely that it literally took me more than 15 years to go through a typical 1 lb container.

My go-to seasonings are garlic granules (NOT garlic salt!), cayenne pepper, and mixed italian herbs. I use those in damned near everything.


And really watch the sodium levels in any kind of prepared food--particularly canned veggies. They vary a LOT.

It costs more but you can find beans and tomatoes canned for recipes athat have 15-30 mg a can as opposed to 500 mg. Also cooking fresh/from scratch helps. Try to avoid cheeses, as they are high in sodium, or juices...limit milk it is high in sodium. Veggies, RAW unsalted nuts, proteins that you spice yourself, fruit. You can get some nummy things I treat my hubby with kettle UNSALTED potato chips, it's basically what you'd make in your oven but on the shelf...3 ingredients I think, myabe 4. Limit bread intake.

Avoid processed meats: lunchmeat, sausage, etc.

For lunch sandwhiches use leftover chicken breast from the night before, or have a hummos (moderate sodium be careful) sandwhich. Also I am a vegetarian and I noticed my 'fake' meat from lightlife or yves has significantly less sodium than the lunch meat I used to feed my daugther.

Most recipes can be modified to accomodate low sodium as long as you're not cooking from a box and careful what you get in a can. If you cook fresh it makes low sodium very possible.

There is a good cookbook called the Salt Solution Cookbook put out by Prevention magazine that has lots of recipes for low-sodium/high potassium meals. You really have to become a label reading junkie. It is possible to find lower sodium breads, canned foods, etc. I buy no salt added canned beans and tomatos for recipes, low sodium bacon, and if you are not on HBP meds, you can use Morton's Lite Salt--it is potassium chloride rather than sodium chloride and it has 1/2 the sodium of salt (tastes the same) for cooking. Using MFP, setting my sodium target to 1600mg and shoping smart, exercising and losing 21 lbs, I have been of HBP meds for two months now. I wish you success.

Feel free to add me. I have high bp that is controlled with low sodium as well. I eat less than 1500 mg a day and have an open diary

I second the fresh veggies and/or frozen veggies. Buy the frozen with little to no sodium (< 20 mg/serving is ideal).

Meats? The less processed the better. Season it yourself, like w/ Mrs Dash no salt added seasonings.

Broths like chicken or beef go for the low sodium brands. There is also a brand, Kitchen Basics, I think? that has no salt added. Haven't actually tried it so no idea on the flavoring.

Diced tomatoes in a can? Hunt's makes a no salt added variety, which is like 50 mg or less per serving. And they also have other seasoned varietys. I love the basil/oregano brand and mix that with chicken,whole wheat pasta or brown rice, shredded cheese. YUMM!!

Other recipe ideas. Chiccken, brown rice, frozen veggies (to your taste) and parmesan cheese.
Chicken quessadilla
Pork chops breaded w/ flour, egg and panko. Nice variety to bread crumbs or shake n bake which may be high in sodium.

PS: My diary is open (w/ sodium contents displayed). If there's anything you see you want the recipe for, mail me.