Swapping Out the Sodium for Good

 Hello Everyone! 

Today I would like to chat about sodium! In 2017 I was diagnosed with Heritable Pulmonary Arterial Hypertension; a primary lung disease that causes secondary heart failure. Long story short, my life was turned upside down and I needed to make som life-altering changes. One of these changes was greatly reducing my daily sodium intake. Because my heart was overtaxed, I blew up like a balloon and maintained water weight that healthy people would usually expel. High sodium foods cause our bodies to retain water, thus I had to stop consuming the sodium. You cannot believe how many potentially "low sodium" food items are actually extremely high in sodium! The more nutrition labels I reviewed, the more shocked I became. Everything has sodium in it, EVERYTHING! I thought I would have to go vegan and eat nothing but plants for the rest of my life (no offense to any vegans out there, I am just a very big fan of meat). However, when I took the time to really do my research, I was able to figure out that I could still eat the foods I loved; I just needed to be smart about it. It took a lot of patience and hard work but I am at a place now where I am able to make myself and my family restaurant-quality meals that are truly low sodium but still full of flavor, and I am going to share this knowledge with you.

FACT: Foods labeled "low in sodium" may not be as low in sodium as you think!

This was something that really threw me for a loop. Why label "low sodium" if it really isn't low in sodium? The American Heart Association has provided the following information regarding sodium content terminology:

Salt/Sodium Free- less than 5mg of sodium per serving
Very Low Sodium - 35mg or less per serving
Low Sodium - 140mg or less per serving
Reduced Sodium - At least 25% less sodium per serving than the item's usual sodium level
Light in Sodium or Lightly Salted - At least 50% less sodium than the regular product
No Salt Added or Unsalted - No salt is added during processing, but these products may not be salt/sodium-free unless stated.
(To review this chart on the American Heart Association website, or to learn more about sodium levels and the low sodium diet, click HERE)

Personally, I tend to stay away from the labels stating "Reduced Sodium," "Light in Sodium," or "Lightly Salted" for obvious reasons. The lower the sodium the better! 

FACT: All food brands are NOT the same!

Nutrition label reading is so important when searching for the right ingredient. Just because one label has a higher/lower sodium content doesn't mean the same item in a different brand will. For example, Boar's Head Lower Sodium Ham contains 480mg of sodium per serving while Giant Brand Lower Sodium Ham has 320mg of sodium. Belgioioso Fresh Mozzarella Cheese has 85mg of sodium per serving, while Giant Brand Fresh Mozzarella has 75mg per serving. Sometimes the sodium level is so close that you can go with the better tasting one, but overall, be sure to read your labels and research different options. Most grocery stores have apps where you can search for specific store items and read the nutrition labels and sodium content. Look at all of your options before you settle on just one brand.

FICTION: You can't eat cheese on a low sodium diet! 

You can absolutely eat cheese while maintaining a low-sodium diet! My family and friends know how much I love my cheese so I found a way. Most cheeses contain 170mg-190mg of sodium per serving (1 ounce). However, there are some cheeses I tend to stay away from or consume sparingly as they do have an insane amount of sodium. 

Safe(er) Cheeses
Fresh Mozzarella (Belgioioso Fresh Mozzarella - 85mg/serving)
Swiss (Emmentaller Grand Suisse - 45mg/serving; Lacey Swiss - 40mg/serving)
No Salt Added Cottage Cheese (Giant Brand No Salt Added Cottage Cheese - 45mg/serving)
Ricotta (Galbani Double Cream Ricotta - 70mg/serving)
Cream Cheese (Philadelphia Original Cream Cheese - 110mg/serving)
Brie (Trader Joe's Triple Creme Brie - 160mg/serving)
Muenster (Kretschmar - 150mg/serving)

NOTE: Even though these cheeses tend to have a lower sodium content, ALWAYS check the label. For example, fresh mozzarella does not have the same sodium content as low moisture mozzarella.

Not-So-Safe Cheeses
Velveeta (390mg/serving)
American (300-400mg/serving)
Imported Blue Cheese (300-370mg/serving)
Some Smoked Cheeses (330mg-350mg/serving)
Feta (310-370mg/serving)

NOTE: This list is only a few of the cheeses that are typically high in sodium. ALWAYS check the label before you buy!

FICTION: You can't eat out at restaurants on a low sodium diet! 

Eating fast food or in a restaurant can be tricky, but we can make it work. I have found that chain restaurants tend to have higher levels of sodium and foods are less likely to be made-to-order because they use pre-packaged and frozen ingredients. Meats also tend to be brined in salt solutions to make them not only taste better but last longer (remember, salt is used to preserve food). This also ensures that every dish has a uniform taste and one order is not better than another. When searching for a restaurant, try to choose one that is a small business, uses local, seasonal ingredients, and makes a majority of the menu in house. Is this a pricier option? Most likely yes, but the quality of food is so much better and will be lower in sodium than a chain restaurant. It will also be easier to ask to have your meal prepared without any extra salt. 

Eating fast food and maintaining a low sodium diet is tricky but not impossible. The best thing to do would be to do some research and review the menus online. By looking at the nutritional information label you will be able to see how much sodium is in each item. McDonald's is my go-to so here are some examples of what I order (these items are still pretty high in sodium, but if you need food in a pinch they will do): 

4 Piece Chicken McNugget (360mg of sodium)
Small Unsalted Fry (35mg of sodium)
Plain Cheeseburger w/o Salt (I am unsure of how much sodium this is but a plain cheeseburger is 590mg w/salt and 360mg w/salt and w/o the bun).
Quarter Pounder w/ Cheese w/o Salt (620mg w/salt and w/o the bun)

Note: You can use the Nutrition Calculator at mcdonalds.com to estimate nutrition information for customized items. 

FACT: Spice/herb mixes and baking products contain high amounts of sodium.

Most seasoning packets/bottles contain sodium because salt adds flavor. However, these no-fuss packets which make our cooking easier can easily add way more salt to a recipe than we may think. For example, one packet of Old El Paso Taco Seasoning contains 1,400mg of sodium, one packet of Hidden Valley Ranch Mix contains 2,160mg of sodium, and McCormick Montreal Steak Seasoning contains 250mg of sodium per 1/4 teaspoon. If you do not have the time or wish to make your own seasoning mixes at home, Amazon has many salt free and low sodium options available. Lower-Sodium packets can also be found in your average supermarket but they usually contain only 25-30% less sodium. I have also come to learn that certain products such as baking powder contain a great deal of sodium and sodium-free versions of that are also available. 

Salt itself is a spice and is not the same as sodium. Salt (sodium chloride) is composed of sodium and chlorine and is not interchangeable with sodium. Sometimes, those on low sodium diets use salt-alternatives such as potassium chloride. I do warn that the potassium chloride tends to leave a metallic after taste when added to foods. Having said that, some people tend to mix the sodium chloride with other reduced sodium salts like Celtic Sea Salt, Dead Sea Salt, and Pink Himalayan Salt. While this may be helpful information, please consult your doctor before using potassium chloride! Some people should not consume additional potassium on a daily basis.  

FICTION: Low fat means lower in sodium.

This is a common misconception that I learned. You would think that something low in fat would be healthier, right? Wrong! Fat adds flavor so when companies take the fat out of the food, they have to add in other things (fillers) to make the low-fat version just as tasty as the original or consumers will not buy it. These fillers include things like copious amounts of salt, sugar, preservatives, and stabilizers. Opt for full-fat as it will most likely be lower in sodium. On the other hand, I have seen a few low-fat items (like cottage cheese) that are also lower in sodium, so be sure to read your labels.

FACT: Some foods are just naturally high in sodium.

I hate to say it, but some foods are just naturally high in sodium, and adding salt to them just makes it so much worse. For example, tomatoes are extremely high in natural sodium. Thus, tomato soups, pasta sauces, and pizza sauces that have added salt are a literal salt bomb to those who are watching their sodium intake. Another thing to watch out for are meats that are injected with solutions. Opt for meats found at your local butcher or farms, or make sure the ingredients on that package of store bought package says "chicken" (or whatever other meat you are buying) and that's it. Never buy any meat with "added solution" posted on the front or has salt, water, or anything else besides the type of meat itself listed in the ingredient list. 

FICTION: You can never eat processed foods because they have way too much sodium!

While most processed foods do contain copious amounts of sodium in order to increase their shelf life, there are some processed foods that are better than others. 

Tortilla Chips
Trader Joe's Unsalted  (Zero mg/serving) 
XOCHITL No Salt (Zero mg/serving)
Late July Organic Sea Salt and Lime  (70mg/serving)
Tostito's Lightly Salted  (50mg/serving)
Frito's Lightly Salted Corn Chips (80mg/serving - Original are 170/serving)

Potato Chips
Lay's Lightly Salted  - Plain, BBQ, and Wavy (60-70mg/serving)
Herr's Lightly Salted (90mg/serving)
Wise Lightly Salted (80mg/serving)
UTZ No Salt Added (5mg/serving)

Lunch Meat and Deli Cheese
Lacey Swiss Cheese (40-60mg/serving)
Giant Brand Lower Sodium Options (Giantfood.com)
Boar's Head Lower Sodium Cheeses and No Salt Added Deli Meat (BoarsHead.com)
Kretschmar Lower Sodium Deli Meats (Kretschmar.com)

Canned Soup
Campbell's Condensed Unsalted Tomato (50mg/serving)
Campbell's Condensed Unsalted Cream of (Chicken, Mushroom - 60mg, 50mg/serving)
Health Valley Organic No Salt Added (Minestrone, Vegetable, Tomato - 45mg, 45mg, 25mg/serving)
Health Valley Organic Low Sodium (Chicken Noodle, Chicken and Rice - 65mg, 55mg/serving)

Many companies are now coming out with lower-sodium and no-salt added products so keep your eyes peeled and do some research. You don't know what is out there until you start to look for it. 

Simple Every-Day Swaps

Unsalted Butter > Salted Butter 
Potassium Chloride > Celtic Sea Salt > Table Salt
Unsalted Broth > Lower Sodium Broth
Lower Sodium Bacon > Regular Bacon
Homemade Fridge Pickles > Big Brand Pickles
No Salt Added Ketchup > Regular Ketchup
No Salt Canned Soup > Canned Soup
Homemade Mayo > Big Brand Mayo
Homemade Hot Sauce > Big Brand Hot Sauce
Homemade Pasta Sauce > Big Brand Pasta Sauce

If you are having trouble finding low sodium versions of the foods you love, comment below! I will try my best to help you find the right product. I will also continue to post recipes on how to make these every-day swaps so you can continue to expand your list of lower-sodium staples. 

Good luck and God bless you on your journey! 

Love, 

  Alexis