Low Sodium Bread Options for Heart Health

The study by the World Health Organization (WHO)  found that most people eat too much salt, about 9-12 grams each day, which is about double the recommended amount. ^[1]

Graham MacGregor, a professor at Queen Mary University of London and campaigner for healthier food, says: ‘Reducing salt is the most cost-effective measure to lower blood pressure. It’s therefore a disgrace that food companies continue to fill our food with so much unnecessary salt, as shown here in bread.’ ^[1]

If you’re watching your heart health, you’ve probably heard that cutting back on salt is important. But who wants to give up their favorite sandwiches? Don’t worry! There are plenty of delicious low sodium bread options out there.

Most sandwich bread at the grocery store has between 130mg to 440mg of sodium per slice. If you don’t check the label, you could end up eating a lot of salt each day. ^[4] Let’s explore some tasty choices that can help you stick to a heart-healthy diet without sacrificing flavor.

• Whole Grain
• Rye Bread.
• Sourdough Sensation
• Homemade Bread
• Kroger Round Top Low Sodium Wheat Bread ^[2]
• Queen St. Bakery’s Chia Classic Loaf ^[2]

If you’re looking to really cut back on sodium, consider using lettuce wraps or portobello mushroom caps instead of bread for your sandwiches. These options are virtually sodium-free and add extra nutrients to your meal.

While we’re talking about sandwiches, let’s discuss some delicious toppings that are not only low in sodium but can actually help lower your blood pressure. These foods that lower blood pressure quickly include:

• Avocado: Creamy and full of healthy fats
• Leafy greens: Spinach, kale, and arugula are great choices
• Berries: Try sliced strawberries or raspberries for a sweet twist
• Bananas: Rich in potassium, which helps balance sodium in your body

Watch Out for Hidden Sodium

Even when you choose low sodium bread, be careful of high-sodium sandwich fillings. Common culprits include:

• Deli meats (look for low sodium options)
• Cheese (choose fresh mozzarella or Swiss for lower sodium content)
• Condiments like mustard and pickles (opt for vinegar or oil-based dressings instead)
• Seafood ^[3]
• Legumes (canned) ^[3]

Remember, salty food doesn’t always taste salty. Some sweet foods can be surprisingly high in sodium, so always check the labels.

Tips for Reducing Sodium in Your Diet

Cutting back on sodium doesn’t have to be boring. Here are some fun ways to add flavor without salt:

• Experiment with herbs and spices
• Use citrus juices to brighten flavors
• To bring out the natural sweetness of veggies, roast them.
• Try salt-free seasoning blends

Making the Switch

Changing to a low sodium diet might take some getting used to. Your taste buds are used to salty food, but don’t worry. After a few weeks, you’ll start to appreciate the natural flavors of food more.

Start by making small changes, like switching to low sodium bread for your sandwiches. Over time, you can reduce sodium in other areas of your diet too.

Remember, the American Heart Association (AHA) says people should eat no more than 2,300 milligrams of salt each day. The best limit is 1,500 milligrams a day, especially for adults with high blood pressure.^[3] You are making a great first step toward a healthier heart by selecting low-sodium bread and watching how much salt you eat overall.

The Bottom Line

Eating a low sodium diet doesn’t mean giving up on taste or your favorite foods. With these low sodium bread options and tasty topping ideas, you can still enjoy delicious sandwiches while taking care of your heart. Never forget that even little changes in your diet can have a big impact on your health.

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