Skipping the Salt? It Doesn’t Have to be Hard
Low-sodium snacks don’t have to taste terrible. By substituting processed foods for whole-food versions, you can revolutionize the way you snack and benefit your heart in the process. With that in mind, here are 20 snacks that will keep your heart, tastebuds, and doctor happy.
1. Air-Popped Popcorn with Nutritional Yeast
Nutritional yeast will become your best friend if you’re craving that salty, cheesy flavor you used to get from movie theater popcorn. Pop your own kernels at home instead of buying oily pre-popped bags at the grocery store. Pour this yellow powder on top for a nutty flavor that’s loaded with B vitamins.
2. Sliced Apples with Unsalted Almond Butter
Try to find a nut butter without any added salt or sugar so you can really taste how rich and creamy the almonds are. Slice up a tart Granny Smith or sweet Honeycrisp apple to create the perfect base for a heaping scoop of protein-packed almond butter. This sweet treat will keep you full and satisfied for hours.
3. Homemade Roasted Chickpeas
Roast up a can of no-salt-added chickpeas with a little olive oil for a crunchy snack you can’t stop munching on. Play around with your spices: smoked paprika, garlic powder, and cumin are all tasty options. Your blood pressure will thank you instead of reaching for a bag of greasy potato chips.
4. Greek Yogurt with Fresh Berries
Plain Greek yogurt is packed with calcium and potassium, which can help regulate your blood pressure. Avoid buying the flavored kinds that are already sweetened, and throw in your own blueberries or raspberries for natural sweetness. Plus, it tastes like dessert but actually helps keep your heart healthy.
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5. Raw Red Bell Pepper Strips and Hummus
Making hummus at home means you can control the ingredients and avoid the excess salt found in most store-bought hummus. Dip crisp strips of red bell pepper into a creamy chickpea mixture for a satisfying crunch that packs in vitamin C and antioxidants. It’s also pretty and fun to eat, kind of like nature’s answer to tortilla chips.
6. Frozen Grapes
All you have to do is toss a bunch of green or red grapes into a plastic bag and put them in the freezer for a few hours. The result is a no-fuss snack that tastes like bite-sized sorbet. Enjoy them as a treat on a warm afternoon when you’re craving something cold.
7. Unsalted Sunflower Seeds
We tend to think of sunflower seeds covered in a thick layer of salt, but they actually taste great on their own! Buy them shelled for an effortless snack you can take anywhere, or get into the shell game yourself if you’re craving something to do. Sunflower seeds are also a great source of magnesium, which helps blood vessels relax.
8. Steamed Edamame in the Pod
You know those little green beans you always see at sushi places piled high with coarse sea salt? They’re just as yummy when you add a squeeze of lemon juice or a sprinkle of ginger! Steam up a batch of frozen edamame in just minutes for an interactive snack full of fiber.
9. Smashed Avocado on Low-Sodium Rice Cakes
Admit it: rice cakes kind of suck. But swap out that boring topping for smashed avocado, and you might change your mind. Sprinkle with red pepper flakes or a little bit of black pepper for some extra spice.
10. Fresh Pineapple with Lime Zest
Sprinkle freshly grated lime zest and a squirt of lime juice over juicy pineapple chunks. The lime really brings out the pineapple’s sweetness, taking this snack to new levels. You won’t even think about grabbing something salty after you try this sweet snack.
11. Walnuts and Dried Apricots
One of the great things about making your own trail mix is that you can avoid the salted nuts and chocolate candies that are normally lurking in store-bought brands. Walnuts have the added benefit of being extremely high in omega-3 fatty acids, which help combat inflammation. Paired with chewy, dried apricots, you’ve got yourself a very classy snack.
12. Cucumber Slices with Vinegar and Dill
Love pickles but can’t stomach the astronomical amount of sodium that’s normally in a jar? Make your own fast refrigerator pickles by soaking sliced cucumber rounds in apple cider vinegar and adding lots of fresh or dried dill. You’ll get that vinegary, herbaceous punch you’re craving.
13. Hard-Boiled Eggs with Paprika
Hard-boiled eggs are a fantastic snack because they’re already portioned out for you. Next time you make a batch, instead of sprinkling them with salt, try adding a little smoked paprika or curry powder for some extra flavor. They’re super easy to make in large quantities, so keep a stash in your fridge all week long.
14. Baked Sweet Potato Fries
Hit that fry craving without all the sodium by cutting up a sweet potato and baking the fries in the oven until soft and caramelized. Try sprinkling them with cinnamon or nutmeg instead of salt to bring out the natural sugars in the potato. Sweet potatoes are much higher in vitamins and minerals than regular potatoes and will leave you feeling satisfied.
15. Celery Sticks with Low-Sodium Peanut Butter
While PB&J is undoubtedly a delicious snack, never feel guilty about sticking to good old peanut butter and celery. As long as you can find a peanut butter that contains only ground peanuts. Add a few raisins on top for some “ants on a log” fun, minus the salt.
16. Pear Slices with Ricotta Cheese
Ricotta cheese is naturally lower in sodium than most cheeses and has a mild, creamy flavor that goes great with fruit. Spread a little bit on top of a juicy pear and sprinkle with cinnamon. Not only will you trick your mind into thinking you’re eating something indulgent, but you’ll also get a boost of calcium.
17. Banana with a Drizzle of Melted Dark Chocolate
If you’re craving something sweet, a banana is one of the best fruits to eat because it’s loaded with potassium. To make it feel more indulgent, melt a square of high percentage dark chocolate and drizzle it over the top. Dark chocolate contains flavonoids, which may help improve heart health when consumed in moderation.
18. Jicama Sticks with Chilli Powder
Jicama is a root vegetable that resembles a large apple. However, unlike apples, it has a very mild flavor and absorbs seasonings well. In Mexico, it’s popular to sprinkle jicama sticks with chilli powder and lime. Chilli powder adds a spicy flavor without any added salt.
19. Low-Sodium Cottage Cheese with Cantaloupe
Regular cottage cheese can be incredibly high in sodium, but most grocery stores sell a low-sodium version that tastes nearly identical. Spoon some of this protein-packed cheese into a wedge of cantaloupe, and you have yourself a vitamin A and C-packed meal. The sweetness of the cantaloupe balances out the mild flavor of the cheese perfectly.
20. Medjool Dates Stuffed with Pecans
Dates taste like candy and have a soft, caramelized flavour. One or two of these dates will cure your sugar craving and fill you up with fiber and healthy fats. Because they’re so decadent, you won’t need to eat very many at once.
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