10 Heart Healthy, Low Sodium Recipes to Stay Healthy All Year

    You may have heard that sodium is the silent killer in meals today. While you may not feel the effects now, it quietly destroys your body’s functions over time. Ultimately, it could lead to high blood pressure later in life, among other possible health problems.

    Don’t worry. We’re about to share our recommended list of easy low sodium recipes for heart patients.

    10 Heart Healthy, Low Sodium Recipes to Stay Healthy All Year
    Written By: Adam Dagan MDS

    10 Easy Low Sodium Recipes for Heart Patients

    While there are many low sodium recipes available on the internet, it’s challenging to find those that are nutritious and tasty at the same time. That’s ok, cause we’ve selected some meals that will set your taste buds on fire with delight.

    1. Asian-Inspired Pasta Salad

    This meal has a tangy dressing with asparagus, snow peas, and avocado thrown into the mix. It has a calorie count of 400 with at least 12g of protein per serving. You’ll love how the vegetable selection bathes in the pasta and vinegar.

    INGREDIENTS

    • Whole-grain fusilli or rotini: 12 oz

    • Asparagus spears: 1 lbs

    • Snow peas 6 oz

    • Low-sodium soy sauce: 3 tablespoons

    • Balsamic vinegar: 3 tablespoons

    • Toasted sesame oil: 2 tablespoons

    • Honey: 2 tablespoons

    • Shredded carrots: 1 cup

    • Red bell pepper: 1 medium

    • Green onions: 2 medium

    • Avocados: 1 1/2 medium

    2. Lemongrass Shrimp with Spring Pea Salad

    Southeastern Asian cuisines love using lemongrass as an ingredient, adding that citrus taste and scent to the delectable shrimp. It has a delicious lemon vinaigrette and mint portion for the peas to drown in, providing that extra texture. 

    INGREDIENTS

    • Chopped lemongrass: 1/4 cup

    • Lime juice: 1/4 cup

    • Low-sodium soy sauce: 1 tablespoon

    • Honey: 1 tablespoon

    • Fish sauce: 2 teaspoons

    • Minced garlic: 2 teaspoons

    • Raw medium shrimp: 1 1/2 lbs

    • Canola or corn oil: 1 teaspoon

    INGREDIENTS

    • Frozen peas: 2 lbs

    • Shallots: 2 medium

    • Fresh mint leaves: 2 cups

    • Fat-free plain Greek yogurt: 2 tablespoons

    • Canola or corn oil: 1 tablespoon

    • Lemon juice: 1 medium

    • Water: 1 to 2 tablespoons

    • Salt: 1/8 teaspoon

    3. Miso-Maple Salmon

    The white miso paste is gluten-free and has a sweet, mild taste that packs a punch in this dish. While you can use any salmon you have, feel free to use any of the leftover salmon for other easy low sodium recipes for heart patients

    INGREDIENTS

    • Lemons: 2

    • Limes: 2

    • White miso ¼ cup

    • Extra-virgin olive oil: 2 tablespoons

    • Maple syrup: 2 tablespoons

    • Ground pepper: ¼ teaspoon

    • Cayenne pepper: Pinch

    • Skin-on salmon fillet: 1

    • Sliced scallions

    4. Homemade Chicken Tenders Salad

    This mouth-watering salad is ideal with bagel seasoning over it, while you can crunch your way through the bread-crumbed chicken tenders. All in all, it’s an excellent blend of poultry and veggies that’ll leave you dying for more.

    INGREDIENTS

    • All-purpose flour: 2 tablespoons

    • Egg: 1 large

    • Whole-wheat panko breadcrumbs: ½ cup

    • Bagel seasoning: 1 tablespoon

    • Chicken tenders: 1 lb

    • Grapeseed or canola oil: ¼ cup

    • Extra-virgin olive oil: 2 tablespoons

    • White-wine vinegar: 1 tablespoon

    • Dijon mustard: 1 teaspoon

    • Honey: 1 teaspoon honey

    • Ground pepper: ⅛ teaspoon

    • Mixed baby greens: 5 oz

    5. Seared Scallops

    You’ll love how this dish mixes with the white bean ragu and charred lemon portions. Not only does it taste amazing, but you’ll love how it looks on your plate. You can also soak the scallops in a solution before preparing to reduce searing if needs be.

    INGREDIENTS

    • Extra-virgin olive oil: 3 teaspoons

    • Mature spinach: 1 lb

    • Garlic: 2 cloves

    • Capers: 1 tablespoon

    • Ground pepper: ½ teaspoon

    • Cannellini beans: 1

    • Low-sodium chicken broth: 1 cup

    • Dry white wine: ⅓ cup

    • Butter: 1 tablespoon

    • Dry sea scallops: 1 lb

    • Lemon: 1

    • Chopped fresh parsley: 2 tablespoons

    6. Beef and Barley Soup

    If you love having a hearty meal on a cold winter night, this soup is an excellent choice. It’s one of the most inexpensive easy low sodium recipes for heart patients if you shop at the right places. 

    INGREDIENTS

    • Vegetable oil: 1 tablespoon

    • Chopped onion: 1 ½ cups

    • Chopped celery: 1 cup

    • Chopped carrots: 1 cup

    • Garlic, minced: 2 cloves

    • Beef stock: 10 cups

    • Barley: ¾ cup

    • Bay leaf: 1

    • Fresh thyme: 3 sprigs

    • Red wine: ½ cup

    • Cubed potatoes: 2 cups

    • Diced cooked beef: 2 cups

    • Chopped cabbage: 1 ½ cups

    7. Mexican Beef Supreme

    If you love Mexican food, the beef, garlic, onions, and peppers will make your tastebuds flare with delight. Add a salsa verde sauce, and then serve it with beans, rice, or tortillas for the finishing touch.

    INGREDIENTS

    • Olive oil: 1 tablespoon

    • Diced onion: 1

    • Cubed beef stew meat: 1 lb

    • Minced garlic: 1 ½ teaspoons

    • Lime juice: ½ lime

    • Jalapeno pepper: 1

    • Chopped green onions: 3

    • Chopped fresh cilantro: ¼ cup

    • Dried oregano: 1 teaspoon

    • Can green salsa: 1

    8. Steamed Zucchini

    Now here’s a quick meal that will take you about 20 mins to prepare. It’s excellent if you only want to use a few ingredients, or you don’t have much time on your hands. 

    INGREDIENTS

    • Zucchini: 4

    • Cloves garlic: 2

    • Olive oil: 1 tablespoon

    9. Pan-Seared Steak

    Another quick meal to make, you can easily fit it in as a mid-week dinner dish. If you prepare the steak with the herbs in the pan, you’ll release the full aroma that will leave your mouth watering.

    INGREDIENTS

    • Sirloin steak: 1 lb

    • Ground pepper: ½ teaspoon

    • Grapeseed oil or canola oil: 2 tablespoons

    • Crushed garlic cloves: 4 cloves garlic

    • Fresh thyme: 5 sprigs

    • Fresh sage: 3 sprigs

    • Fresh rosemary: 1 sprig

    • Chopped escarole: 16 cups

    10. Mushroom & Tofu Stir-Fry

    You’ll love how the baked tofu has a wonderful texture and flavor that enhances the taste of this meal. You can also try a smoked version if you’re aiming for a robust sensation. 

    INGREDIENTS

    • Peanut oil or canola oil: 4 tablespoons

    • Mixed mushrooms, sliced: 1 lb

    • Medium red bell pepper: 1 diced

    • Scallions: 1 bunch

    • Grated fresh ginger: 1 tablespoon

    • Grated garlic clove: 1

    • Baked or smoked tofu: 1 x 8 oz container

    • Oyster sauce: 3 tablespoons

    • Sirloin

    • Sirloin

    • Sirloin

    Top Sources of Low Sodium Meals

    While it can be fun to prepare the above meals, it may be cheaper and more efficient to have someone else cook and deliver them. There are several online vendors you can look at for low sodium breakfast, lunch, and dinner dishes. For instance, you can have a look at what Sunbasket, Blue Apron, and Green Chef have to offer.

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