Fresh Fruits: Opt for fresh fruits like apples, bananas, oranges, berries, and watermelon. They are naturally low in sodium and rich in potassium, which may help regulate blood pressure.
Fresh Vegetables: Include a variety of fresh vegetables like leafy greens, broccoli, carrots, sweet potatoes, and bell peppers. They are low in sodium and high in nutrients and fiber.
Whole Grains: Choose whole grains such as brown rice, quinoa, oats, and whole wheat bread, which are naturally low in sodium and provide additional nutrients.
Lean Proteins: Select lean protein sources like skinless chicken, turkey, fish, tofu, and legumes. These options are lower in sodium compared to processed or cured meats.
Nuts and Seeds: Enjoy unsalted nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds for healthy fats and nutrients without added sodium.
Low-Sodium Dairy: Look for low-sodium or sodium-free dairy products like unsalted butter, low-sodium cottage cheese, and reduced-sodium cheese.
Herbs and Spices: Use herbs and spices like garlic, ginger, basil, thyme, and turmeric to add flavor to your dishes without relying on salt.
Unsweetened Yogurt: Opt for unsweetened yogurt without added salt, and add your own fresh fruits for natural sweetness.
Beans and Lentils: Include beans and lentils in your diet as they are a great source of protein, fiber, and various minerals without added sodium.
Homemade Meals: Cooking at home allows you to control the amount of salt in your meals, using minimal or no added salt while still enjoying delicious flavors.