5. Fish and Seafood: Omega-3 Rich and Heart-Healthy
Fish and seafood are excellent additions to a low sodium diet, offering a wealth of nutrients and health benefits. These nutrient-dense foods are rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals, making them a valuable component of a heart-healthy diet.
The most significant benefit of fish and seafood is their high content of omega-3 fatty acids. These healthy fats have been shown to reduce inflammation, lower triglyceride levels, and decrease the risk of heart disease. Fatty fish like salmon, mackerel, and sardines are particularly rich in omega-3s, but even leaner fish like cod and tilapia offer some benefits.
Fish and seafood are also excellent sources of high-quality protein, which is essential for maintaining healthy muscles, tissues, and organs. Consuming protein-rich foods can also help support weight management by keeping you feeling full and satisfied. Shellfish, such as shrimp, clams, and mussels, are particularly high in protein and low in sodium.
Incorporating fish and seafood into your low sodium diet is simple and delicious. They can be grilled, baked, or broiled and seasoned with herbs and spices to create flavorful, satisfying meals. When choosing fish and seafood, opt for fresh or frozen options rather than canned or processed varieties, which often contain added sodium. (5)
