Do you worry about high blood pressure but you are unsure how to lower your sodium intake? Last week in the emergency room my blood pressure was alarmingly high. For me health comes first so I try to aim for a clean diet with minimal processed foods. I follow the 80/20 rule. I eat clean 80% of the time, and allow little portion controlled treats.
I make small swaps to insure I am not eating too much sodium. I always choose the swap instead of the higher sodium choice. I sometimes fall off the wagon and buy store bought bottled dressings when they are on sale, or I may use soy sauce occasionally; but I get right back to my low sodium way of life. The less processed you eat, the less likely you will eat too much sodium. I always notice a difference in the appearance of my skin when I consume too much sodium. Try these swaps and as always drink a lot of fresh water. I buy a lot of these items at Trader Joe’s. The prices are good and they tend to have all the no sodium products I prefer. This way of eating is good for my short term and long term health, but it just makes me feel good. I think you will feel the same and that is where the motivation to eat clean and healthy comes from.
Here are some of my main low sodium food swaps
Swap salted peanut butter for unsalted peanut butter.
Swap Canned Beans, vegetables and tomatoes for dried, fresh, or no salt varieties.
Swap salad dressing and make your own with lemon, olive oil and vinegar.
Swap regular canned tuna for unsalted canned tuna.
Swap cottage cheese for Greek yogurt
Swap regular bread of sprouted Ezekiel bread
Swap instant oatmeal and cereals for old fashioned oats
Swap store bought marinades for citrus juices and vinegar
Swap cold cuts for fresh meats, fish and eggs.
Swap table salt for fresh herbs, spices and garlic
Swap high sodium vegetable broth for Trader Joe’s Vegetable broth
Swap feta cheese for goat cheese or Swiss cheese.
Swap potato chips for Trader Joe’s roasted plantain chips
Love and Light