Low Sodium Meals

Low Sodium Meals for Heart Health

2015-12-18T17:00:00.000-08:00

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

2009-04-07T03:15:00.000-07:00

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

2009-03-10T04:08:00.000-07:00

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

2009-02-22T06:23:00.000-08:00

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.

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Low Sodium Foods: Dairy

2009-01-30T03:54:00.000-08:00

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

2009-01-25T03:29:00.000-08:00

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

2009-01-20T04:51:00.000-08:00

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

Vegetarian Chili Recipe: Low Sodium Recipes

2009-01-10T06:01:00.000-08:00

Low Sodium Vegetarian Chili Recipe

category: vegetarian recipes low sodium meals

2 cups of Lentils
3 cups of Water
4 cups Low Sodium Vegetable Broth
    Pacific Natural Foods Organic Low Sodium Vegetable Broth
    (140mg sodium per 8 fl. oz. serving)
1 clove Garlic, finely chopped
2 chopped fresh Red Peppers
1 cup diced Onions
1 Teaspoon AlsoSalt salt substitute
2 Teaspoons Kroger Chili Powder (80mg sodium)
1 container (750g) Pomi Tomatoes Chopped(60mg sodium)
1 container (750g) Pomi Tomatoes Strained(60mg sodium)
2 Teaspoons Oregano
1 Teaspoon Cumin
1 Tablespoon ground Cayenne Pepper
   (or Crushed Red Pepper)
1 cup of Beer
    (Sodium Content of Beer: 35mg sodium or less)
Combine in a large soup pot the Lentils, Water and
low sodium vegetable broth. Heat and bring to a simmer.
Gently boil for about 40-50 minutes with a medium
to low heat.
Stir in remaining ingredients: fresh red peppers,
AlsoSalt, tomatoes, garlic, onions, oregano, cumin,
Kroger chili powder, cayenne pepper and beer.
Cook at a very low simmer for another 25-35 minutes
on a low heat.

Adjust seasonings to taste and enjoy your healthy heart
vegetarian chili with good food rice or sour cream.

Preparing Vegetarian Meals is an excellent low sodium diet practice that is very smart for the heart. Replacing meat in the meal plan with protein alternatives can help reduce saturated fats and lower cholesterol intake of the healthy eating good foods that you prepare. Animal products account for a large portion of the saturated fats consumed in typical diets. A Vegan Diet would make necessary eating no animal products at all. Try to eat a wide variety of low sodium vegetarian foods to help ensure your healthy diet is providing a proper balance of nutrients.

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Three Bean Salad: Low Sodium Recipe: Low Salt Meals

2009-01-03T03:14:00.000-08:00

Low Sodium 3 Bean Salad

category: low sodium salads
(approximately 36mg sodium per serving)

1 1/2 cups green snap beans
1 1/2 cups yellow snap beans
1 1/2 cups kidney beans
1 cup slivered green pepper
3/4 cup thinly sliced red onion
1 clove garlic
2/3 cup wine vinegar
1/3 cup sugar
1/4 cup olive oil
1/4 cup vegetable oil
1/2 teaspoon Worcestershire sauce (40mg sodium)
1 teaspoon NoSalt sodium-free salt alternative
1/8 teaspoon pepper
1 large dash of turmeric

Blanch the green and yellow beans.
Cook the kidney beans and let cool.
Combine the green peppers and onions with beans.
Halve the garlic, place in a jar with remaining ingredients.
Shake well. Let stand for 5 minutes.
Remove garlic. Shake again.
Toss with vegetables. Chill.

Makes 6-8 servings.

When cooking meals and Healthy Foods, salads make a great side dish or can be a complete meal all by themselves. Low Sodium Salad Recipes that include a variety of fresh produce and healthy diet fresh vegetables that are rich in nutrients, low in fat and healthy for your heart. You can try a variety of low sodium seasonings when adding spices to your salad.
More heart healthy Low Salt Diet and easy to cook Low Sodium Recipe information

White Bean Provencial Soup: Bean Cuisine: Low Sodium Meals

2008-12-31T03:29:00.000-08:00

Bean Cuisine White Bean Provencial Soup

category: soup (approximately 40mg sodium per serving)

1 Package Bean Cuisine White Bean Provencial Soup Mix
2 Tablespoons olive oil
2 Cups chopped onions
2 Cups chopped celery
6 Cloves garlic, minced
4 Cups water
2 Cans Campbell's Low Sodium Chicken Broth (280mg sodium, 140mg per can)
1/2 cup white wine (approx. 7mg sodium)
1 container (750g) Pomi Strained Tomatoes (60mg sodium)
2 boneless, skinless chicken breasts (approx. 256mg sodium, ~128mg per breast)

In a large pot, saute the vegetables and garlic in olive oil.
Add water, chick broth, wine beans, spices, tomatoes and chicken.
Bring to a boil, simmer covered, for 2 1/2 to 3 hours or until beans
are tender. Cut chicken into pieces before serving

Makes about 15 1-cup servings.

When cooking Healthy Food, soups make great side or starter dishes and can be a complete meal all by themselves. Low Sodium Soup Recipes that include a variety of fresh produce and Healthy Diet fresh vegetables are rich in nutrients, low in fat and healthy for your heart. You can try a variety of low sodium seasonings when adding spices to your soup. Try Low Sodium Bouillon cubes or low sodium chicken broth. Wyler's and Herb Ox are two brands that make low-sodium, low-salt bouillon alternatives. Wyler's Sodium Free Instant Chicken Bouillon comes in a resealable jar and is sodium-free. Herb Ox Low Sodium Chicken Bouillon is also very good and has 5mg sodium per envelope.
More Low Sodium Recipe and Low Salt Diet Recipes information

Eggplant Mozzarella Parmesan Recipe - Low Sodium Meals

2008-12-28T18:41:00.000-08:00

Low Sodium Eggplant Mozzarella Parmesan

category: low sodium vegetarian recipe
(approx. 330mg sodium per serving)

1 Large Fresh EggPlant, peeled
8 oz. Part Skim Milk Mozzarella Cheese
1 Cup Pomi Strained Tomato Sauce
1 1/2 Tablespoons Olive Oil
1 Teaspoon Black Pepper
1 Tablespoon Oregano
1 1/2 Tablespoon Basil
2 Teaspoons Garlic Powder
2 Teaspoons Thyme
2 Teaspoons Kraft Parmesan Cheese

Pre-heat oven to 350 degrees.
Slice and peel eggplant length-wise.
Lightly spread olive oil on both sides of eggplant.
Grill eggplant on medium to high heat about 5 minutes each side.
In a bowl, combine Pomi Tomato Sauce and spices.
Light coat a baking dish with the tomato and spice sauce.
Place a first layer of eggplant pieces in baking dish.
Spread about one-half of remaining sauce over eggplant.
Sprinkle one-half of parmesan and mozzarella cheese on eggplant.
Place a second layer of eggplant pieces into the baking dish.
Spread with the remaining sauce.
Sprinkle with remaining parmesan and mozzarella cheese.
Bake in oven for 30 minutes.

Makes 4 servings.

Adding vegetarian meals to your low sodium meal plan is an excellent low salt diet practice that is very smart for the heart. Replacing meats and animal products in the diet plan with protein alternatives can reduce saturated fats and lower cholesterol intake of the healthy eating good foods that you prepare. Animal products account for a large portion of the saturated fats consumed in typical diets. A Vegan Diet would entail eating no animal products at all. Try to eat a wide variety of low sodium vegetarian foods to help ensure your healthy diet is providing the proper balance of nutrients.
Click for more Low Sodium Foods and Low Sodium Diet information

Chicken and Rice Crock Pot Recipe - Low Sodium

2008-12-26T07:54:00.000-08:00

Low Sodium Crockpot Chicken and Rice

category: chicken recipes, crock pot recipes
(approximately 170mg sodium per serving)

4 Chicken Breasts
1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
1 Can Campbell's Low Sodium Cream of Mushroom Soup(60mg sodium)
1 Can Campbell's Healthy Request Cream of Celery Soup(480 mg sodium)
1 Small Chopped Onion
1/2 Cup Diced Celery
1 1/2 Cup Rice
1 Tablespoon Pepper
1 Tablespoon Parsley
1 Tablespoon Mrs. Dash Seasoning

Place the rice and the 3 cans of soup together in the crockpot.
Mix in the onion, pepper, parsley and Mrs. Dash seaoning.
Then place the chicken breasts on top of the mixture.
Add the celery on top.
Cook on high for 3 hours or on low for 4 hours.
Makes four servings.

When selecting chicken for your healthy heart meal, select low fat whole chicken or turkey breast without the skin. Prepackaged chicken should be sealed and purchased as far as possible before the expire date. To aid in reducing saturated fat and cholesterol intake, remove the skin from chicken before eating. For your chicken recipes, turkey sausage, 90 percent lean and ground turkey, 99 percent lean, also make a good healthy choice.

Click here for Low Salt Diet information

Chili Recipe Quick & Easy Low Sodium

2008-12-18T18:16:00.000-08:00

Low Sodium Chili Recipe
category: beef recipes
(approximately 152mg sodium per serving)
1 cup uncooked rice (white, basmati or jasmine)
3 cloves minced garlic
1 cup chopped onion
1/2 cup chopped green pepper
1 tablespoon olive oil
1/2 teaspoon cumin
1/2 teaspoon oregano
1 teaspoon pepper
1 teaspoon crushed red pepper
2 teaspoons Kroger Chili Powder(80mg sodium)
1/2 cup water
1 pound ground beef(320mg sodium)
1 can WestBrae Natural Chili Beans (150mg sodium)
1 can WestBrae Natural Kidney Beans (150mg sodium)
1 can WestBrae Natural Pinto Beans (150mg sodium)
1 container (750g) Pomi Chopped or Strained Tomatoes (60mg sodium)

Cook the rice according to instructions on the package and set aside.
Brown the 1 pound of ground beef in a wide skillet.
In a large pot, saute garlic, onion, green pepper and spices in olive oil
until onion is translucent, about 5 minutes.
Add remaining ingredients and heat.
Let simmer for 20 minutes.
Serve over cooked rice.
Makes 6 servings.

When selecting meats for your healthy heart meal, always try to select the piece of meat with low fat. Prepacked meats should be sealed and purchased as far as possible before the expiration date. To help reduce saturated fat and cholesterol intake, trim away all excess fat before cooking. Lean cuts of beef for chili or steak recipes include 90 percent or more lean ground beef, tenderloin, eye of round and sirloin.

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Sodium and Salt in your Diet

2008-10-27T10:51:00.000-07:00

Sodium is a mineral found naturally in many foods. Most people eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low-sodium diet can help control high blood pressure hypertension and also help reduce the retention of too much water in the body.

Sodium Content Food Label Guidelines

2008-10-25T07:06:00.000-07:00

Sodium Label guidelines set by the FDA

Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low-salt foods and low sodium meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your low sodium or reduced sodium diet.

Sodium-free

Less than 5 milligrams of sodium per serving

Very low-sodium

35 milligrams or less per serving

Low-sodium

140 milligrams or less per serving

Reduced sodium

Usual sodium level is reduced by 25%

Low Sodium Meals

2008-10-25T06:32:00.000-07:00

Preparing meals that are lower in sodium:

Meat, poultry and fish, without added salt, are good for moderate-sodium diets.

Homemade dishes without salt added are best. These can also be served with canned vegetables without salt.

Low fat or fat free milk, low sodium cheeses and low-fat yogurt have moderate amounts of sodium.

You can reduce sodium in your daily diet by eating fresh, frozen or low sodium canned products, low sodium tomato juice or vegetable juices and also unsalted potato chips.

Low Sodium Books

2008-10-17T06:05:00.000-07:00

Pocket Guide to Low Sodium Foods

A reference for those who are watching their salt and sodium intake. Foods are analyzed by calories, fat, saturated fat, cholesterol, carbohydrates, fiber, sugar, and sodium.

Low Sodium Meal Ideas

2008-10-15T05:25:00.000-07:00

Jasmine Rice Chicken with Roasted Garlic and Herbs Lemon-Pepper Halibut Hamburger Quinoa and Tofu Salad