As good as sodium can taste when adding it for extra seasoning to your food, too much of it can cause severe problems such as heart disease and heart failure. That’s why it’s important for people who are at risk of heart problems to maintain healthy eating habits as well as drinking habits. Many pre-cooked or prepackaged foods contain tons of sodium, as do restaurant meals, making it seemingly difficult to try and control how much salt you consume, which is why creating your own recipes is a great way to maintain your intake.
We spoke with medical board experts Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, also known as The Nutrition Twins and authors of The Nutrition Twins’ Veggie Cure, to come up with some of the best low-sodium recipes to reduce the risk of heart disease. For more recipes, check out 35+ Healthy Pasta Recipes for Weight Loss.
“While the average Chinese meal clocks in with a whopping 2,348 milligrams of sodium in a single take-out carton, this do-it-yourself version has less than 1/6 of that (365 mg),” says The Nutrition Twins.
According to The Nutrition Twins, broccoli promotes heart health in many ways, including possibly helping to lower “bad” LDL cholesterol and triglycerides while raising “good” HDL cholesterol. This reduces your overall risk of a heart attack, and possibly protects against cell death following a heart attack.
“Research also shows that eating broccoli is associated with fewer calcifications in the aorta,” says The Nutrition Twins.
Get the recipe from The Nutrition Twins
A creamy, crunchy, sweet, and savory chicken salad that is good for your heart seems too good to be true, but it’s not!
“Chicken is rich in protein, zinc, and niacin, and new research out of Israel shows that a diet with a combination of these nutrients, makes blood vessels more flexible and improves heart health,” says The Nutrition Twins.
The Nutrition Twins also say that onions contain sulfur compounds and antioxidants that fight inflammation, lower triglycerides, and reduce cholesterol, which all help to reduce the risk of heart disease.
Meanwhile, the curry powder has been shown to reduce blood pressure, improve circulation and lower cholesterol, which adds to the heart disease-fighting benefits this meal provides.
The Nutrition Twins suggest serving this sandwich up open-faced to cut sodium below 400 milligrams.
Get our recipe for Chicken Salad Sandwich Recipe With Olive Oil Mayo
“This flavor-packed lunch or dinner recipe is a shining star when it comes to heart health,” says The Nutrition Twins. “With less than 100mg of sodium in the entire dish (that’s less than 5% of your maximum daily sodium allotment), you’ll struggle to find a meal lower in sodium.”
A study published in the Indian Journal of Endocrinology and Metabolism has shown that salmon’s omega 3 fatty acids offer strong protection for the heart. It also improves the heart’s function by lowering triglycerides and blood pressure while protecting against arrhythmias– an abnormality in the timing or pattern of the heartbeat– and more.