Low Sodium Bourbon Chicken
If you are craving takeout, heres another classic recipe that ditches the salt! This low sodium bourbon chicken is sure to become a family favorite.
Chicken breasts or thigh meat is coated with cornstarch and browned until crispy. Then garlic is sautéed and combined with bourbon, broth, brown sugar, ginger, onion, and red pepper flakes to make a delicious sweet and savory sauce.
The chicken is added back in to coat every piece with the sauce. This is best when served over steamed jasmine rice and paired with a steamed vegetable to use up all that thick and velvety sauce.
Low Sodium Blueberry Pancakes
Have you looked at the nutrition label on pancake mix? Whoa, nelly! Surprisingly, those sweet hotcakes can have a lot of sodium.
These blueberry pancakes only have 113 mg of sodium! Whisk some flour, brown sugar, reduced-sodium baking powder with oat milk, vanilla extract, and apple cider vinegar.
The reaction of the vinegar with the baking powder produces a perfectly fluffy pancake! Blueberries can be stirred right into the batter, added on top, or both, making this a healthy and delicious breakfast.
Low Sodium Sweet & Sour Chicken
Are you craving Chinese takeout but want to skip the salt? This dish is perfect for you! This is a low salt recipe of everyones favorite, Sweet and Sour Chicken.
You would never guess this dish has only 78 mg of sodium per serving! Chicken breast is battered and fried and then combined with chunks of onion and bell pepper.
Lastly, this is tossed with a homemade low sodium sweet and sour sauce that features sweet pineapple juice, brown sugar, and tangy rice vinegar and ketchup. This dish is perfect served over steamed brown rice or lo mein noodles.
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How Much Salt Should You Eat
If youâre living with congestive heart failure, itâs best if you limit the sodium in your diet to less than 1,500 milligrams a day. Thatâs far less than the amount that most Americans eat — 3,400 milligrams.
You may not realize it, but itâs likely that more than 70% of the sodium in your diet comes from packaged foods and meals cooked in restaurants. Buying fresh foods and cooking at home are some of the best ways to cut back.
Low Sodium Homemade Ramen
If you are watching the salt shaker, you may have thought the ramen was off the menu. Not so! This recipe will have you happily slurping up noodles all year round.
Dried chow mien noodles are combined with a no sodium billion and dehydrated veggies to create a delicious and shelf-stable noodle soup.
Yes, you can store these in individual servings in glass jars to add hot water! Alternatively, you could store servings in individual plastic bags and then pour them into a bowl and combine them with hot water.
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Places To Find Great Low Sodium Recipes
All recipe websites have low sodium recipes, but the ones we like best have gathered them into a dedicated low sodium category.
Here are 4 great websites that make it easy to find tasty low sodium recipes. Each link takes you directly to the sites low sodium section.
1. EatingWellEatingWell has a wide variety of low sodium dishes and makes it especially easy to search for specific types of low sodium dishes.
They even have categories for low sodium diabetic and low sodium low carb recipes!
Use the horizontal menu items just above the recipe section to choose specific categories or just scroll down to browse all low sodium recipes.
2. Taste of HomeTaste of Homes website offers a wide range of low sodium dishes.
Theyve even got a handy navigation menu on the right hand side so you can jump directly to the type of recipe youre looking for appetizer, dinner, dessert, etc.
My Recipes is another website with a variety of low sodium recipes, organized by the type of dish.
They have 4 categories: Breads, Desserts, Main Dishes, and Soups.
4. allrecipesallrecipes has a great section of heart-healthy recipes, but they dont have separate categories for specific types of dishes. Youll need to keep scrolling to find something that catches your eye.
You can also use the search by ingredient section at the top of the page if youve got something in the fridge you need to use up.
Low Sodium Creamy Garlic Chicken
This main dish is so versatile. You can serve it to guests or family for a heart-healthy meal!
This is seriously one of the best low sodium dinner ideas. This juicy chicken breast is smothered in a creamy garlic sauce yet is so simple to prepare, making this a perfect weeknight recipe.
The chicken is patted with a seasoned flour mix and then browned in butter. A sauce made from stock, garlic, onion, cream, Italian seasoning, and Parmesan. This dish goes wonderfully with mashed potatoes and steamed green vegetables.
Who says tailgating cant be heart-healthy? If you are looking for some great low-sodium snacks for game day, this has got you covered!
Here you will find low sodium versions of some of your favorite Super Bowl recipes.
Buffalo wings with creamy ranch dip, chips with tangy tomatillo salsa, pulled BBQ pork, a delicious sweet-and-salty praline pecan crunch, and even drinks like Bloody Marys and Micheladas! These recipes are so good. Youll never go back to the full-sodium versions again!
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Heart Healthy Is Important For Everyone
I remember that morning at work. I was away from my desk and cell phone for a while. When I saw multiple missed calls and a voicemail from my dads wife, I knew something was wrong. My dad had a heart attack. He nearly died. He was 49.
That was 2004, and luckily he is still with us today. But shortly after his heart attack, I had another shock. When updating my family history with my doctor, she recommended I have my cholesterol checked.
The results came back and it was over 250. I was 25 years old, ate a fairly healthy diet, and worked out regularly. Truly, I did not look like someone who would have one of the risk factors for heart disease.
I blamed it on the fact that I had just spent two months in Europe for work, and definitely enjoyed my share of pastries and gelato and other indulgences. While there, I was not working out as much as I usually had, and had gained a few pounds.
So I cleaned up my diet, started getting more physical activity again, lost weight, and two months later, my cholesterol had not changed. So yes, other than while pregnant and nursing, I have been on cholesterol medication since I was in my mid-twenties.
Low Sodium Sweet And Sour Chicken
This Low Sodium Sweet and Sour Chicken recipe is a delicious way to recreate the Chinese take-out experience you used to get down the street. We have all more than likely heard about how much sodium is in Chinese food probably even before you were on a low sodium diet.
So it seemed many of theChinese type meals were automatically put out of reach. Which really hurt as myfavorite take-out was really, really good. So far this recipe is the easiest torecreate, not to worry though Ill have more in the future. This is a veryeasy recipe to make but does take a bit of time due to initial fryingcrisping of the chicken.
| Typical sodium amount per serving | 800 1700+ mg |
| Sodium per serving for this recipe | 78 mg |
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How Sodium Affects Heart Health
Sodium is a mineral and its naturally found in foods. But its added to processed foods, too. While sodium helps keep a normal balance of fluid in your body, those living with heart failure need to follow a low-sodium diet because it helps control symptoms and can prevent other heart problems.
A low-sodium diet can help control blood volume and blood pressure. Excess sodium intake can lead to fluid retention, explains Taylor. Since people with heart failure often suffer from volume overload , a diet low in sodium can help lessen fluid retention, meaning the heart doesnt have to work so hard.
High blood pressure can increase your risk for stroke, kidney disease and heart disease, like heart failure. Following a low-sodium diet can help improve blood pressure control, which can reduce your risk of these diseases from developing or worsening.
Low Sodium Cinnamon Rolls
Who doesnt love warm gooey cinnamon rolls out of the oven? Many people may turn to canned cinnamon rolls for an easy fix, but those have a lot of extra sodium.
This recipe is sweet, delicious, and only has 52 g of sodium per roll! The dough is very soft and fluffy and then filled with cinnamon and brown sugar.
A cream cheese frosting is spread on top, taking these bakery classics over the top. You will make these cinnamon rolls for holiday breakfasts or special weekend brunches!
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Low Sodium Ground Turkey Meatloaf
While meatloaf may feel old-fashioned, it is definitely comforting food. But traditional meatloaf can be laden with salt, making it a not-so-friendly choice for people following a low-sodium diet.
This recipe will bring back memories with only a fraction of the salt. Ground turkey is combined with chopped onion, bell pepper, shredded carrots, crushed low-sodium crackers, and a no-salt seasoning bread.
This meatloaf is so moist and delicious. You will surely be putting it in regular meal planning rotation. This pairs perfectly with mashed potatoes and either a steamed veggie or salad.
Keep Your Heart Healthy And Happy With These Tips And Recipes
Heart disease remains the number one cause of death in the United States, which is one of many reasons why were encouraging people to take better care of their heart through preventative measures. One of the best ways to do that is by paying closer attention to your diet and understanding whats in the food you eat, says Elaine Jones, RDN, LDN, community engagement manager at Atrium Health Sanger Heart & Vascular Institute.
Elaine is a passionate advocate for food as a tool for keeping your body healthy. My lifelong goal has been to help people choose foods that nurture the body over those that can harm it. She shares these easy healthy eating tips for lowering your blood pressure, blood cholesterol and blood sugar in order to reduce your risk of developing cardiovascular issues or to help manage a heart disease diagnosis.
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Sodium In Sweet And Sour Chicken
From researching onlineit seems the average sodium level from a typical sweet and sour chicken Chinesetake-out is about 1,750 mg of sodium. While the average recipe containsanywhere from 800-1700 mg of sodium per serving and is just as bad. Wow, definitelyno more take-out and Im betting sweet and sour chicken is probably on thelower side of some of the dishes available.
For this low sodium sweetand sour chicken the sodium clocks in at just 78 mg per serving. It is so lowyou will have plenty of room to decide what starch to serve your chicken over.Traditionally this dish is served over rice or noodles, either one addingnegligible amounts of sodium as long as theyre cooked without unneeded salt. Idid not include either in the nutritional value as one or the other may beused.
Also if you use my Low Sodium Sweet and Sour Sauce you will only be adding 2 mg of sodium per 2 tablespoon serving to your dinner. Compared to 120 mg of store bought bottled sauce that you might typically use.
I had only made stir fryat home before but never any other type of Chinese take-out style meals. Soafter not having a take-out meal since starting my low sodium diet, I couldntbe happier with how this turned out and plan to enjoy it on a regular basis.
You may like to try these dishes too!
Excess Sodium Hides In Packaged Foods
Our bodies only need 1/4 teaspoon of salt every day, but the average American eats 5 or more teaspoons of salt each day.
Thats about 20 times more than the body needs!
Sodium is found naturally in foods, but most of it is added during processing and preparation watch out for these top 10 sources.
And many packaged foods that dont taste salty can still be high in sodium especially canned, processed, and convenience foods.
High amounts of sodium are also found in foods served at fast food restaurants.
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For More Mouthwatering Recipes Visit
Easy low sodium recipes for heart patients. For just a little longer than it takes to bring a can of tomato soup to a boil, whip up this tomato soup that is much lower in sodiumand much tastier too. Learn how to cut back without losing flavor. Join a Johns Hopkins registered dietitian as she walks through the aisles and offers suggestions on how to lower salt intake but not compromise flavor.
This American Heart Association, Simple Cooking with Heart recipe is loaded with the flavors you love in Chinese food but with less sodium than most restaurant. Most of the sodium we eat comes from processed. Ursula Ridens, a registered dietitian with Sharp HealthCare in San Diego, shares healthy alternatives to sodium for better heart health.
This colourful pizza is quick and easy to make, with a deliciously simple homemade base. If you have been diagnosed with congestive heart failure, it’s important to manage your sodium intake. For more healthy recipes.
This video outlines how to manage a low sodium diet,. Choosing lowsodium options can not only lower your blood pressure, but also reduce your risk. Eating less salt is a major step in lowering your blood pressure.
Americans consume too much salt, and it puts us at risk for high blood pressure, heart disease and stroke.
Add Flavor Without Salt Watch Recipes | Get Recipes
Mayo Clinic Minute: Flavorful Ways to Reduce Salt in Your Diet Watch Recipes | Get Recipes
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Important Nutrition Guidelines For A Heart
Following a heart-healthy diet made up of high-fiber, low-cholesterol and low-sodium foods can help you maintain or reach a healthy body weight. Foods like fruits, vegetables, beans and whole-grain foods also help with digestion and controlling glucose levels.
Use fresh ingredients and/or foods with no salt added whenever possible. Fresh fruit, vegetables, meat, poultry and fish are low-sodium foods.
Most frozen vegetables are good alternatives to fresh vegetables. Canned or frozen fruits are acceptable as well. When youre grocery shopping, choose no-salt-added canned vegetables or rinse canned vegetables before theyre cooked this will remove a small amount of sodium in the product.
Unless they have an added sauce or flavor, frozen vegetables rarely have added sodium, making them just as healthy an option as fresh vegetables, says Taylor. They are also an economical choice, since they dont go bad as quickly as fresh produce does.
For those favorite family recipes, try making healthy swaps for ingredients that are high in saturated fat, sodium and cholesterol and cut down on the amount of salt you add. Salt can be removed from any recipe except those that contain yeast. If youre worried about not having enough flavor, add fresh herbs and aromatics like leeks, onions, celery, carrots, ginger, garlic, lemon or peppercorns.
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Low Sodium Shrimp Fajitas
Nothing tops a sizzling plate of fajitas! This recipe features colorful bell peppers, mushrooms, onion, and shrimp.
This recipe uses a delicious low sodium homemade fajita seasoning that combines chili powder, cumin, paprika, garlic, onion, and cayenne.
You will want to use this seasoning on everything! A squeeze of fresh lime juice balances out the dish. Best of all, this main entree comes together in minutes. So then, what to serve with fajitas? Check out these recipes for some amazing ideas!
Salmon With Pineapple Salsa
“This flavor-packed lunch or dinner recipe is a shining star when it comes to heart health,” says The Nutrition Twins. “With less than 100mg of sodium in the entire dish , you’ll struggle to find a meal lower in sodium.”
A study published in the Indian Journal of Endocrinology and Metabolism has shown that salmon’s omega 3 fatty acids offer strong protection for the heart. It also improves the heart’s function by lowering triglycerides and blood pressure while protecting against arrhythmias an abnormality in the timing or pattern of the heartbeat and more.
As said by The Nutrition Twins, research has shown that fish eaters are less likely to have heart attacks than non-fish eaters. Antioxidant-rich cumin helps “mop up” free radicals, protecting cells in the body, including the heart and the blood vessels against oxidation and damaging inflammation. Cumin has also been shown to keep the heart healthy by lowering cholesterol levels.
The soluble fiber and flavonoids in the pineapple and lime may also help to improve cholesterol levels by raising the HDL cholesterol and lowering the LDL cholesterol and triglycerides.
Get the recipe from The Nutrition Twins
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Low Sodium Recipes From Dr Gourmet
It is now pretty well established that eating less salt and salty foodsis better for your long term health. It’s actually pretty easy to eatless salt and eat healthy.
Even though we have much better research on this now, itturns out that the guideline of 2,000 mg per daywas a pretty good target. For those simply trying toeat healthier the American Heart Association recommends2,300 mg per day . Most physicians have their patients withconditions such as Congestive Heart Failure and hypertension eat less, however, with a targetof 1,500 mg.
The maincourse dishes listed below, including breakfastdishes, main-course-sized salads, and entree-sizedsoups, are all under about 500mg of sodium per serving,and the side dishes and extras are all under 150mgof sodium per serving. These easy, healthy low sodiumrecipes will help you eat well and eat healthy ona low sodium diet.
Enjoy!