Low Sodium Meals for Heart Health

The Low Sodium Meals for heart health Website has low sodium recipes to help keep your heart healthy. Let us provide you with easy recipes and low sodium diet information to watch your sodium intake for your health and heart. Here you'll find some low sodium foods and healthy meals for a high blood pressure diet that are not only tasty but quick and easy to make. We're always adding more cooking recipes, diet meals and diet recipe ideas for eating healthy, so check back often.

White Chicken Chili Recipe: Low Sodium Meals

Low Sodium Meals: White Chili Recipe

Category: Heart Healthy Recipes for Chili
Category: Low Sodium Chicken Meals

2 Skinless Chicken Breasts, cooked and shredded
    (Sodium Content: 172mg sodium)
1-49 oz. container Great Northern Beans
1-12 oz. Jar Low Sodium Salsa
    The Art of Chipotle Mango Gingersnap Salsa
    (Sodium Content: 220mg sodium 12 oz. jar)
1-2 Teaspoons Cumin
4 oz. Monterey Jack Cheese (152mg sodium per oz.)
2 Teaspoons Kroger Chili Powder (80mg sodium)
1 Tablespoon Crushed Red Pepper
1 clove Garlic, finely chopped
1 cup diced Onions
1 Teaspoon AlsoSalt salt substitute
2 Teaspoons Oregano

Rinse and drain the northern beans before adding to the
chili recipe. Rinsing canned beans before adding to
cooking recipes can reduce sodium content by about half.
Combine in a large soup pot the shredded chicken breasts,
northern beans and salsa. Heat and bring to a simmer.
Gently simmer for about 30 minutes or more with
a low heat.

Shred the Monterey Jack Cheese and stir in to the mixture.
Simmer for another 15 minutes until cheese is well mixed.
If this recipe for white chicken chili is too thick, add a can
of Campbell's Low Sodium Chicken Broth to thin.

Stir in remaining ingredients: AlsoSalt, garlic, onions,
oregano and Kroger chili powder.

Adjust seasonings to taste and enjoy your healthy heart
chicken chili with rice or low fat sour cream.

If you have special healthy heart diet needs, then chicken is a very good choice for low cholesterol and low fat healthy low sodium meals and recipes. Chicken is a protein which is moderately low in sodium, and for those following a low sodium diet, it is often recommended to eat the white chicken meat as opposed to the dark meat or other parts of the whole chicken. To reduce saturated fat and cholesterol intake, remove the skin from the chicken or turkey before eating.

If you like chili recipes that are a bit more spicy, you can try adding in additional crushed red pepper flakes, or extra teaspoons of Kroger Chili Powder, which only adds 40mg of sodium per teaspoon to this low sodium meal. For a more traditional Salsa flavor, try Green Mountain Gringo Salsa (sodium content: 90mg per serving) which has slightly more sodium than the Salsa called for in this chili recipe, but still has about half the sodium content of other popular brands of salsa.

Sodium Content of Beef for Low Sodium Recipes and Meals

Sodium Content: Sodium in Beef


Foods for Low Sodium Meals
Food Serving Portion Sodium Content
Sodium Content: Ground Beef 4 oz 80 mg
Sodium Content: Top Round Steak 4 oz 73 mg
Sodium Content: Top Loin Steak 4 oz 80 mg
Sodium Content: Round Steak 4 oz 73 mg
Sodium Content: T-Bone Steak 4 oz 80 mg
Sodium Content: Sirloin Steak 4 oz 73 mg
Sodium Content: Short Ribs 4 oz 75 mg
Sodium Content: Rib Eye Steak 4 oz 80 mg
Sodium Content: Pot Roast 4 oz 73 mg
Sodium Content: Porterhouse Steak 4 oz 73 mg
Sodium Content: Flank Steak 4 oz 100 mg
Sodium Content: Filet Mignon 4 oz 100 mg
Sodium Content: Eye Round Roast 4 oz 73 mg
Sodium Content: Round Roast 4 oz 60 mg
Sodium Content of Beef Liver 4 oz 80 mg

When you are buying meats for low sodium meals recipe, try buying meats and beef that are low in fat. If the beef is prepacked, then it should be sealed to ensure freshness of the product. Buy meats as far in advance before the expriation date. For heart healthy recipes, try to reduce saturated fat and cholesterol intake by slicing off all excess and extra fat before preparing the meal. Lean cuts of meat for low sodium beef recipes include 85 percent or more lean ground beef, flank and sirloin beef steaks.

Penne Pasta Marinara Recipe for Low Sodium Meals

Low Sodium Penne Pasta Marinara Recipe

Category: Low Sodium Meals: Pasta Recipes

1 Package Trader Joe's Brown Rice Organic Penne Pasta
12 Ounces Chicken Breast (218mg sodium)
1 Large Onion, Chopped and Diced (10mg sodium)
2 Cloves Garlic, Finely Chopped
1/8 Cup Chopped Celery (21mg sodium)
1/4 Cup Chopped Carrots (12mg sodium)
8 Ounces Del Monte Low-Sodium Canned Corn (20mg sodium)
1 Container (750g) Pomi Chopped Tomatoes (60mg sodium)
3 Tablespoons of Contadina No-Salt Added Tomato Paste (18mg sodium)
8 Ounces Trader Joe's Artichoke Hearts, Canned (420mg sodium)
2 Tablespoons Olive Oil
1 Teaspoon Sugar
1 Teaspoon NoSalt Salt Substitute
1 Tablespoon of Italian Seasonings
1/4 Teaspoon Kroger Chili Powder (10mg sodium)
1/4 Teaspoon Cumin
1/4 Teaspoon Freshly Ground Black Pepper
2 Tablespoons Grated Kraft Parmesan Cheese (186mg sodium)

Cook the Penne Pasta noodles according to package directions
or until tender but firm. Drain and set aside.
Chop Chicken Breasts into pieces.
Heat olive oil in large pot.
Add the Chicken pieces and Sauté over a medium heat.
After 5 minutes, add onion, celery, carrots, corn, garlic, cumin,
Chili Powder, AlsoSalt, and pepper.
Sauté over medium heat for another 3-4 minutes stirring occasionally.
Add the Chopped Tomatoes and Tomato Paste
Drain the excess water from the Artichoke Hearts and mix in.
Add the Penne Pasta noodles.
Stir in Sugar, Italian Seasonings and Parmesan Cheese.
Add Reduce heat to low and simmer for about 20 minutes.

Enjoy your Low Sodium Meal of Penne Pasta!

Pasta has a very small amount of sodium and no fat or cholesterol which makes it a great addition to a Low Sodium Meals. Pasta also does have some protein, but is often served with additional varieties of proteins such as cheese, chicken or meat. Italian Recipes for pasta can be a great resource for Healthy Meals. Adding a variety of fresh or no-salt added canned vegetables to your meal plan is an excellent low sodium diet practice that is very heart smart. From the Italian word for "strings", Spaghetti are round thin strands. Penne are large macaroni in the shape of a tube that are cut on the diagonal. Farfalle are bow-tie shaped pasta noodles. Serving Pasta Recipes with green vegetables or high-fiber produce can make a very healthy meal rich in vitamins, minerals and folic acid and also makes good meals for heart healthy eating.

Click for more Low Salt Food and Low Salt Recipes

Low Sodium Foods: Dairy

Sodium in Dairy Products

Food Serving Size Sodium mg
Buttermilk one cup 260
Cheese (american) 1 oz 443
Cheese (cheddar) 1 oz 175
Cheese (grated parmesan) one tablespoon 93
Cheese (swiss) 1 oz 74
Cottage Cheese one cup 918
Cream Cheese one tablespoon 43
Milk (whole milk) one cup 120
Milk (1% low-fat) one cup 115
Milk (2% low-fat) one cup 115
Milk (skim) one cup 138
Yogurt one cup 115
 

When shopping for milk and other dairy items for meals, try to find low sodium dairy products that are low in fat. Many producers are now making low-fat or less sodium brands of yogurt, milk and cheese. To aid in lowering the amount of saturated fat in your diet, look for milk that is 1% low-fat or 2% fat. You can also try skim milk, although slightly higher in sodium, skim milk is lower in fat and cholesterol than whole milk. Although egg whites are not high in fat and cholesterol, egg yolks should be avoided for a low sodium diet. A low cholesterol egg substitute may be used in cooking recipes when preparing low sodium meals.
More Low Salt Diet and Low Sodium Recipe information

Chicken Gravy for Low Sodium Meals

Low Sodium Chicken Gravy
Low Salt Chicken Gravy for Low Sodium Meals
approximately 36mg sodium per serving

1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
2 Tablespoons Cornstarch
1 Teaspoon Poultry Seasoning (3mg sodium)

Place the Low Sodium Chicken Broth in a pot
and bring it to a boil.
In another container, dissolve the cornstarch
in a small amount of cold water and then add
the mixture to the Chicken Broth.
Add Poultry Seasoning and then let simmer for
about one minute. Cook until thickened.


It can often be difficult to find a heart healthy recipes for beef or chicken gravy when cooking low sodium meals. Most canned and prepackaged gravy and thickened sauces sold at the store have a high amount of sodium or have a great deal of extra salt added for flavor. Try to find a low sodium or no salt added variety of beef or chicken gravy. For more information on how to read food nutrition labels, see the Sodium Content Food Label Guidelines from the United States Food and Drug Administration (FDA).

Lasagna Recipe: Low Sodium Meals: Healthy Heart Low Salt

Low Sodium Lasagna Recipe

category: pasta recipes low sodium meals

8 oz. Lasagna Pasta noodles, cooked
1 Pound Lean Ground Beef (320mg sodium)
1 Container (750g) Pomi Chopped Tomatoes (60mg sodium)
1 Cup Ricotta cheese (207mg sodium)
2 Tablespoons grated Parmesan cheese (186mg sodium)
1/2 Pound Part Skim Milk Mozzarella Cheese, shredded
1 Cup diced Onions
4 Cloves Garlic, finely chopped
1/2 Teaspoon Oregano
4 Tablespoons fresh Basil, chopped
1/2 Teaspoon ground Black Pepper
1 Teaspoon AlsoSalt salt substitute
1/2 Cup White Wine
2 Tablespoons Olive Oil

Cook Lasagna noodles according to package directions
or until tender but firm. Drain and set aside.
Prepare the Lasagna sauce in a large pan or skillet,
over medium to high heat, saute the garlic and onion
in the olive oil for about 3 to 4 minutes.
Add the ground beef, oregano, AlsoSalt and black pepper
and saute for 10 minutes.
Add the white wine and cook an additional 2 to 3 minutes
until the wine is practically evaporated.
Add the Pomi tomatoes, oregano and basil, lower heat and
simmer the sauce for about 35 to 40 minutes.
Well grease a 9x12 baking pan and arrange the first layer of
lasagna noodles with a layer of the beef and tomato sauce,
ricotta cheese, parmesan cheese and mozzarella cheese.
Add alternating layers of noodles, sauce and cheese.
When pan is full, finish up with a top layer of sauce.
Sprinkle with parmesan cheese and bake in a pre-heated
oven at 400 degrees for 30 minutes.

Serves 5 to 6

Enjoy your Low Sodium Lasagna Recipe!

Low Sodium Meals Italian Recipes for pasta can be a outstanding resource for Vegetarian Diets. Adding Vegetarian Recipes to your diet is an excellent low sodium diet meal practice that is very heart smart. Penne are large macaroni tubes that are cut on the diagonal. Farfalle are bow tie shaped pasta noodles. Serving Pasta Recipes with salad, green vegetables or spinach can make a very healthy meal rich in vitamins and folic acid, and make good food eating.

Click for more Low Sodium Cooking and Low Sodium Recipe heart healthy diet information