Foods That Contain No Salt

Overview

Over the years, there have been many studies conducted to elaborate on the pros and cons of foods with lower salt content. As a result, many manufactures create sodium-free foods for consumers watching their salt intake.

Benefits

As reported by American Heart Association, eating a diet of a lower salt content or salt-free foods can assist in stabilizing volatile blood pressure levels for those who have or might be at risk of having high blood pressure and heart failure.

Considerations

Many salt-free foods can be unsavory, but you can compensate for the lack of flavor by adding acidic ingredients. Adding vinegar, lemons, limes, garlic and peppers to salt-free foods, such as fresh green vegetables, eggs and poultry, will contribute to a more flavorful experience.

Types

Many foods contain little to no salt. Puffed wheat/rice or shredded wheat, beets, collard greens, carrots, chard, grapes and most fruits and fruit juices are examples of foods that contain low levels, or no salt at all. Foods that are processed, like cured and smoked meats and cheeses, are a source of higher sodium.

Identification

Since salt is a main staple used in the preservation of food, it can be easy to identify foods that can have higher sodium contents. Foods that are canned contain higher salt content due to the preservation method versus the same foods that are consumed while fresh. Any food used in its raw form will automatically have less salt content.

Fun Fact

It's recommended by the Institute of Medicine that adults consume nothing greater than 2,300 mg of sodium a day. A study done by the American Journal of Health Promotion shows that on average, an American consumes about 1,000 mg more than that the recommended average. An estimated $26 billion could be saved from the costs of treating high blood pressure and related heart disease and strokes.

References

  • American Heart Association.
  • Sodium Consumption in the U.S.
Keywords: Heart Healthy Foods, Salt Free Foods, Foods that lower High Blood Pressure.

About this Author

Natalia Pena has been an avid writer since 1998 and has produced over 150 articles for eHow, Answerbag and Travels. While studying for her undergraduate degree in economics at the University of Illinois at Chicago, Pena also managed her career at a publishing firm in Chicago.

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