Crunchy, salty snacks are one of the most common snacks in the world. Potato chips, pretzels, and crackers are so easy to grab and munch on. It’s also hard to stop once you’ve started. Salty snacks can be addictive!
And that is unfortunately one of the many problems with salty snacks. You never want the recommended portion size, you always want more. Overindulging in salty snacks over time can lead to some pretty serious complications. Plus, high amounts of sodium are sometimes hidden in foods you wouldn’t expect.
Read on to find out why sodium influences your heart and for tips and tricks to start reducing your sodium levels today. The two dash diet snack recipes at the end will satisfy your need for crunch while keeping you healthy!
What Is Sodium?
Sodium is a mineral most commonly consumed in the form of table salt. It is regulated in your kidneys and helps balance fluids in the body. This is why many people claim salt makes them feel bloated; because sodium retains water.
The American Heart Association recommends eating less than 1,500 milligrams of sodium each day for those with high blood pressure. For a healthy individual, the amount increases to 2,300 miligrams of sodium per day. Many foods contain sodium naturally, so added salt is not usually necessary to meet your daily sodium requirements.
All food manufacturers are required by law to list the sodium content on nutritional labels. Consumers need to pay attention to serving sizes vs. sodium content to avoid overindulging.
Sodium and Your Heart
When there is excess sodium in your bloodstream, it pulls water to your blood vessels. This increases the total volume of blood moving through your vessels and increases blood pressure. Over time, the blood vessels can become stretched or injured due to this.
The added pressure from continued high sodium intake can cause serious complications over time, leading to heart disease and even death. High blood pressure is often regarded as the silent killer, as symptoms are not always present or persistent. Once the blood vessels are damaged, they cannot be fully repaired.
Salt tolerance is believed to be a scale that varies from person to person. Some factors for salt tolerance include:
- Age
- Gender
- Weight
- Ethnicity
- Pre-existing health conditions
Talk with your doctor or medical professional to determine how much salt is right for you.
Sodium Toxicity
If you have eaten more sodium than your kidneys can process, you might find yourself feeling effects of sodium toxicity. This may increase your risk of kidney failure or your risk of developing kidney disease. You may have a rapid heart rate or shortness of breath after overeating high sodium foods.
Hypernatremia is the abnormally high levels of sodium in the body, or is also known as sodium toxicity. It also can be the result of dehydration. If you are suspected to have eaten too much sodium, drinking lots of water can help replenish your body.
Tips for Reducing Sodium Intake
Sodium can be lurking inside many unexpected foods, so follow these tips in avoiding extra sodium in your diet.
- Always read nutritional labels
Although certain packaged foods may not taste salty, there are heaps of sodium in foods such as packaged bread, canned soup, frozen meals, crunchy snacks, and other packaged or processed foods. By reading the nutrition label before you buy, you can know how much sodium the food contains and can pass if the percentage is too high.
- Be mindful when dining out
Restaurants use TONS of salt in their food. Salt makes food taste good, and restaurants need to rely on consistent quality. That said, most restaurants are happy to make some of their dishes without salt if you ask. Stick to chicken breast or fresh fish and avoid pasta, soup, or other saucy dishes that may already contain lots of salt.
- Avoid deli meats
The deli counter is one of the worst culprits when it comes to high sodium. Many deli meats and sausages are loaded with salt. Even the deli pickles are super salty! Deli cheeses can also contain huge amounts of sodium. Stick to fresh meats, such as turkey breast carved off the bone, instead of opting for deli turkey to avoid the extra sodium.
- Add other spices to your cooking
Aside from salt, there are plenty of other dried herbs and seasonings to add to your dishes. You can get creative with spices to add flavor instead of extra salt. Beware of pre-mixed spice blends, as these can also contain heaps of sodium.
- Himalayan or Kosher salt is still sodium
Some salt varieties claim to be healthier than others. The bottom line is that our bodies read all sodium in the same way. There is no difference between a “fancier” salt and regular table salt in terms of how it affects us.
- Keep unsalted snacks in the cupboard at all times
While it’s easy to keep chips and crackers for easy snacking, they are not the healthiest snack option for reducing sodium in your diet. Instead, keep unsalted nuts, cut vegetables, and whole fruit for snacking.
Low Sodium Snack Recipes
Still stuck on what to snack on when reducing sodium in your diet? No worries! Here are two snack recipes that pack a punch without all the salt.
Crunchy Baked Chickpeas
These crunchy chickpeas have the texture and crunch of a chip, you can season them however you want, and you can use salt-free canned garbanzo beans!
Serves 2-4
Ingredients:
- 1 can low-sodium chickpeas, drained, rinsed, and thoroughly dried
- 1 tablespoon extra virgin olive oil
- 1 teaspoon turmeric
- ½ teaspoon garlic powder
- 1 teaspoon chili powder
- ½ teaspoon black pepper
- Pinch of cayenne pepper, or to taste
Instructions:
- Preheat the oven to 350 degrees F.
- Toss the drained chickpeas onto a rimmed baking sheet. Top with the oil and spices. Use your hands to mix the spices well with the oil and chickpeas.
- Bake for 30-45 minutes, stirring occasionally, until the chickpeas are crisp all the way through.
- Allow to cool slightly before serving.
Homemade Popcorn Trail Mix
Serves 4
Ingredients:
- ½ tablespoon coconut oil
- ½ cup raw popcorn kernels
- ½ cup unsalted roasted peanuts
- ½ cup low-sodium dark chocolate chunks
Instructions:
- To a lidded pot, add the coconut oil and 4-5 popcorn kernels. Turn the heat to medium and allow the pan to heat up. Once the popcorn in the pan begins to pop, add the rest of the popcorn along with the lid.
- Shake the pot carefully and lightly with the lid slightly askew. Cook over medium heat until all popcorn kernels are popped, but not burnt. With the lid askew, the popcorn will become nice and crispy.
- Once the popcorn is popped, remove it to a separate bowl and allow to cool.
- Once cooled, toss with peanuts and dark chocolate. Serve and store leftovers in an airtight container.
Conclusion
Even though sodium is an essential element in all diets, an overindulgence of sodium can lead to a range of health complications. Excess sodium is especially bad for the heart, as it can stretch blood vessels and lead to high blood pressure and heart disease over time. The best thing you can do is to watch your diet carefully to ensure you are taking in a healthy amount of salt. Also, stay away from salty snacks by making your own homemade ones.
