To keep your sodium intake within the healthy range (ideally less than 1500 mg per day), packing snacks to-go or enjoying them at home is the most nutritious option. Bypass the vending machine and start munching on these 12 tasty snacks that skip the sodium — not the taste.
The potassium-packed banana included in this simple smoothie helps to relax blood vessels for reduced blood pressure, benefiting cardiovascular health. A sweet way to counteract sodium’s adverse effects on your health, that without skimping on taste.
Dried Tomato Hummus
Instead of loads of salt, hummus gets a flavour boost from dried tomatoes and tangy yogurt. Serve this with cucumber slices and celery sticks, both water-packed veggies to help remove excess sodium from the body.
Cocoa-Nut Almond Butter
Unless you’re buying salt-free, natural nut butters, pre-made options will contain a whack of sodium. Serve this chocolaty spread with banana, a source of heart-healthy potassium, or apple slices. Or, add a scoop to your fruit smoothie for a healthy chocolate shake.
Baked Beet Chips
A typical bag of potato chips will cut into 15–20% of your daily recommended sodium allowance, without offering any nutrition. Beets, on the other hand, contain folate, potassium, fibre, vitamin C and happen to make a brilliant baked “potato” chip. Naturally earthy and savoury, little to no salt is required for this yummy recipe. You can also try salt-free herbs and spices like sage or curry powder to make them your own.
Healthy No-Bake Fruit Tarts
With a gluten-, grain- and sodium-free crust made with potassium and fibre-rich dates, and filled with low-sodium, calcium-rich yogurt, these tarts are a fresh new way to enjoy the classic combo of fruit and yogurt.
Get the recipe for Healthy No-Bake Fruit Tarts.
Vegan Chocolate Chip Banana Bread
Bananas contribute cardiovascular-friendly potassium to this egg- and dairy-free quick bread. Naturally flavourful, this recipe needs little salt to make it sing. Skip the chocolate chips and add chopped walnuts, for a more heart-healthy treat.
Get the recipe for Vegan Chocolate Chip Banana Bread.
Allison Day is a cookbook author, nutritionist (RHN) and the creator of the award-winning food blog Yummy Beet.