Those trying to keep a good heart must eat a low-sodium diet. Many times connected to high blood pressure is cardiovascular disease; salt is mostly responsible for raising blood pressure. Certified nutritionist Mia Turner offers her best advice for low-sodium supper preparation that not only taste fantastic but also promote cardiovascular health.
“Reducing sodium is key to heart health,” Mia explains. “Processed and packaged foods supply most of the salt in our diets. Cooking meals at home lets you regulate the salt level you put to your food. Mia advises basing every dinner on fresh, unprocessed foods since they will naturally be less in salt than pre-packed substitutes.
A Mediterranean-inspired grilled chicken salad is one of Mia’s favourite low-sodium dinner options. “A heart-healthy, low-sodium dinner that’s both gratifying and tasty is grilled chicken, mixed greens, cherry tomatoes, cucumbers, and olive oil drizzles.” She also advises including herbs like rosemary, oregano, and basil to improve taste without resorting to more salt.
A vegetable stir-fry with tofu is another low-sodium favourite Mia has in her repertoire. “Tofu is a terrific source of plant-based protein; when combined with colourful vegetables like bell peppers, broccoli, and carrots, you get a nutrient-dense meal with minimum sodium,” she says. Mia advises adding taste to the stir-fry with low-sodium soy sauce without sacrificing heart health.
Another great approach to make a low-sodium, balanced dinner is including extra nutritious grains such as brown rice or quinoa. “Whole grains not only benefit your heart but also help control blood sugar and prolong feelings of fullness,” Mia notes. For a nutrient-dense substitute, she exhorts her followers to replace white rice with quinoa or brown rice.
Finally, Mia counsels consuming more plant-based foods, such vegetable-based soups, which inherently have less sodium than meat-based selections. “A robust lentil soup full of flavour and heart-healthy nutrients is created from fresh vegetables, garlic, and spices like cumin and turmeric.”
Following Mia Turner’s low-sodium supper rules will help you to prepare great dishes supporting cardiovascular wellbeing and lower your salt intake.