10 Satisfying Low-Sodium Snacks


Sodium chloride is one of the essential minerals that the body needs for optimal health. It is regulated in the body by the kidneys to serve its purpose in the human body, such as controlling body fluid balance, sending nerve impulses, and supporting proper muscle function. However important this mineral is, it is only needed in a time amount, but reports have shown that people consume too much of this mineral.

Many health risks have been associated with high sodium levels in the body, like high blood pressure levels. This condition is a major risk factor for several diseases like stroke and heart attack.

We get most of our sodium through iodized salt. Most snacks contain high amounts of iodized salt and studies have shown that this is the source of 70% of sodium intake. Hence, it may be best to minimize the number of processed foods we eat and replace them with unprocessed ones like vegetables and whole grains.

The recommended [1] daily intake for sodium is less than 2,300 milligrams (mg) of salt daily for better health. Some reports have stated an even lower amount of less than 1500 mg to minimize risks of elevated blood pressure levels. Popular unprocessed foods that have high amounts of this mineral include deli meat, tortillas, and canned goods. Most people suffering from diseases caused by too much sodium did not get it from excessive use of the salt shaker or home-cooked meals. Rather, the mentioned snacks are to blame for exceeding these daily recommendations.

It can be very difficult to cut back on your sodium intake simply by checking the nutritional value of these snacks, as some of them do not report the correct value. The purpose of this article is to give some delicious snack suggestions [2] that deliver in taste without all the sodium.

Here is a list of health problems that have been associated with excessive salt consumption, and if left untreated can lead to serious health complications.

  • Bloating
  • Headaches or migraines
  • Weight gain
  • High blood pressure, which can cause cardiovascular problems of hypertension
  • Osteoporosis, which is characterized by calcium loss causing weak bones
  • Kidney problems like kidney stones
  • Stomach cancer