20 Low-Sodium Meals for People with High Blood Pressure
Need to Cut Salt? Read This
Easy low-sodium meals don't need to be bland or boring. Eating flavorful foods can help you maintain your weight and keep your blood pressure down. Here are 20 delicious dinners that are low in sodium to keep you on track.
1. Grilled Lemon Herb Chicken
Marinate chicken breasts in lemon juice, garlic, and fresh herbs for a punch of flavor without salt. Grill until cooked through and serve with steamed vegetables. This meal is high in protein and low in sodium, making it perfect for heart health.
2. Quinoa and Roasted Vegetable Bowl
Roast a mix of zucchini, bell peppers, and carrots with olive oil and herbs. Serve over fluffy quinoa for a fiber-rich, filling meal. This bowl is colorful, nutrient-packed, and completely free of added salt.
3. Baked Salmon with Dill
Top salmon fillets with fresh dill and lemon slices, then bake until tender. Pair with steamed asparagus for a simple, low-sodium dinner. The omega-3 fatty acids support heart health without relying on salt for flavor.
Christine Siracusa on Unsplash
4. Lentil Soup
Cook lentils with onions, garlic, carrots, and celery in low-sodium broth. Season with cumin and paprika for a warm, comforting soup. It’s hearty, protein-rich, and naturally low in sodium.
micheile henderson on Unsplash
5. Stuffed Bell Peppers
Fill bell peppers with a mixture of brown rice, black beans, and diced tomatoes. Season with garlic, oregano, and chili powder instead of salt.
Bake until tender for a satisfying, low-sodium meal.
6. Vegetable Stir-Fry with Tofu
Use firm tofu, broccoli, snow peas, and bell peppers in a quick stir-fry with garlic and ginger. Swap soy sauce for a low-sodium alternative or a splash of lemon juice. You get all the flavor with a fraction of the sodium.
7. Spaghetti Squash with Tomato Basil Sauce
Roast spaghetti squash and top with a homemade tomato sauce made from fresh tomatoes, garlic, and basil. Skip canned sauces loaded with salt. This meal is comforting and low in sodium while still satisfying your pasta cravings.
8. Chickpea and Spinach Salad
Toss chickpeas, fresh spinach, cucumber, and cherry tomatoes with olive oil and lemon juice. Add a sprinkle of herbs like parsley or dill for extra flavor. This salad is fresh, filling, and naturally low in sodium.
9. Turkey and Veggie Lettuce Wraps
Cook ground turkey with bell peppers, onions, and garlic, then wrap in romaine leaves. Season with herbs and a splash of lime juice instead of salt. It’s light, protein-packed, and perfect for a low-sodium lunch.
10. Roasted Eggplant with Tahini Drizzle
Slice eggplant, roast with olive oil and smoked paprika, then drizzle with a tahini-lemon dressing. Serve with quinoa or brown rice. The result is creamy, savory, and low in sodium.
11. Zucchini Noodles with Pesto
Make pesto from fresh basil, garlic, olive oil, and a small amount of Parmesan.
Toss with spiralized zucchini for a quick, low-sodium alternative to traditional pasta. It’s fresh, filling, and flavorful.
12. Grilled Shrimp Skewers
Thread shrimp onto skewers and season with paprika, garlic, and lemon. Grill quickly for a protein-rich meal without added salt. Pair with roasted veggies for a complete, heart-healthy dinner.
13. Baked Cod with Tomatoes and Olives
Top cod fillets with fresh tomatoes, garlic, and a few sliced olives for flavor. Bake until tender and serve with steamed green beans. The combination is flavorful while keeping sodium levels low.
14. Sweet Potato and Black Bean Tacos
Roast sweet potato cubes with chili powder and cumin. Serve in corn tortillas with black beans, avocado, and fresh salsa. These tacos are hearty, colorful, and low in sodium.
Jarritos Mexican Soda on Unsplash
15. Cauliflower Rice Stir-Fry
Sauté cauliflower rice with mixed vegetables and season with ginger, garlic, and a touch of lime juice. Add a small amount of sesame oil for extra flavor. It’s a low-sodium, low-carb alternative to traditional fried rice.
16. Grilled Portobello Mushrooms
Marinate Portobello caps in balsamic vinegar, garlic, and herbs, then grill until tender. Serve as a main or on a whole-grain bun. Mushrooms are hearty and naturally low in sodium while still tasting rich.
17. Cabbage and Carrot Slaw with Yogurt Dressing
Mix shredded cabbage and carrots with a dressing made from plain yogurt, apple cider vinegar, and mustard. Add fresh herbs for extra flavor.
It’s crunchy, creamy, and completely low in sodium.
18. Roasted Chicken and Vegetable Sheet Pan Dinner
Place chicken thighs, carrots, broccoli, and bell peppers on a sheet pan. Season with rosemary, thyme, and garlic, then roast. You get a complete, flavorful meal with no added salt needed.
American Heritage Chocolate on Unsplash
19. Minestrone Soup
Combine fresh vegetables, beans, and whole-grain pasta in a low-sodium broth. Add garlic, oregano, and basil for depth of flavor. This classic soup is hearty, comforting, and heart-healthy.
20. Stuffed Zucchini Boats
Hollow out zucchinis and fill them with a mix of quinoa, diced tomatoes, and black beans. Season with garlic and smoked paprika before baking. These boats are satisfying, flavorful, and naturally low in sodium.
KEEP ON READING
20 Low-Cholesterol Breakfasts That Keep You Full
