How to Reduce the Salt in Your Diet (Without Losing Any Flavor)
Though slurping up a bowl of ramen and dousing everything in salt with reckless abandon may taste great in the moment, it certainly doesn't feel very good later on when the sodium fatigue kicks in. As we previously reported, a sodium-heavy diet can lead to dehydration, which you may have experienced in the form of a bloated body, a pounding head, and a mouth drier than the Sahara. Aside from short-term discomfort, too much salt can also lead to some serious cardiovascular health issues, like high blood pressure. Luckily, there are a few simple solutions.
Though you could clear out your system with a full-on detox, you can also clean things up with a few lifestyle tweaks. In fact, the key to preventing short-term side effects as well as long-term health risks is drinking more water, avoiding processed foods, and preparing low-sodium dishes when possible. So for a day of tasty and healthy eating, we rounded up the four best low sodium recipes to make for every meal. Each calls for flavorful ingredients, so we promise they'll keep you satisfied even if you aren't actively trying to cut back on salt. Scroll through to get the full details on the best low-sodium recipes for breakfast, lunch, afternoon snack, and dinner.
Jump-start your day with this filling breakfast recipe from The First Mess. This sweet vanilla bean–and-cinnamon porridge is packed with healthy ingredients like millet (a gluten-free grain), coconut oil, and unsweetened almond milk. It's topped with antioxidant-rich strawberries as well as chia seeds and flax seeds for protein, omega-3, and fiber. If you'd like to sweeten things up a bit, you can add some maple syrup. Oh, and don't forget the finishing touch: crushed lavender buds for a photogenic flair.
This arugula salad with apples and pecans from Minimalist Baker is thoroughly delicious. And even better, it only takes about 20 minutes to make, so it's the perfect weekday lunch to prepare the night before, when time is of the essence. If you're looking for a simple and light midday meal option that's also going to keep you satisfied throughout the day, this is it.
These salad rolls from I Am a Food Blog are easy to snack on throughout the day between meals. But if you want them all to yourself or they're too good not to devour in one sitting, they also work as a great lunch to eat on the go. Salad rolls are also great to make as an appetizer to share with your family or guests the next time you host. While this recipe calls for pork, you can make them vegetarian-friendly by substitute the meat with a protein like avocado or tempeh. You can't go wrong—just try not to fill up on these before dinner.
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And for the grand finale, we have this comforting and refreshing spaghetti from Foodie Crush. It's tossed in light lemon sauce, which is a lot lower in sodium than some other tomato sauces and meat-based ragu. If you'd like to eat something heartier but low sodium for dinner, opt for lighter sauces like this one and skip the cheese topping. While the serving of crab is pretty small in this recipe, it's still worth noting that crab comes from the sea, so it's inevitably going to have some salt. This just means you won't have to sprinkle any extra salt on top. Instead, load up on herbs, pepper, and lemon zest.
Now that you've read through the best low-sodium recipes to enjoy around the clock, share your favorite in the comments below.