When you are shopping at your local grocery store it is wise to look at the labels. However, many items don’t have labels. When is the last time you saw an apple with a familiar square box with nutritional facts? Fortunately, as far as sodium content goes, you don’t have to be too careful with fruits. In their natural raw state they have minimum to low amounts of sodium chloride. Therefore, the examples of low sodium fruits are numerous. Dried apricots, cantaloupes, dried figs, grapes, pineapples and seedless raisins are very low in sodium (35 mg or less per serving). Apricots, bananas, blackberries, cherries, dates, figs, grapefruit, guava, oranges, peaches, pears, strawberries, kiwi, mangoes and watermelons are virtually sodium free.
Notice that the amount of sodium increases when you go from fresh fruits to their dried variety. It has to do with the fact that when fruits are dried sodium stays the same while the amount of some other ingredients may diminish. Also, the process of drying certain fruits involves the use of salt. With moisture gone, the suggested serving size increases and you end up with a product higher in sodium. This is not a big deal. As far as fruits are concerned, you only need to be careful with pickled fruits and sun-dried tomatoes, which are sometimes found on the lists of high sodium foods.
Another important thing is that even cooked fruits rarely or never require that salt is added. Vegetables, on the other hand, often beg to be salted, so consider using other spices with them. Great news for fruit lovers, right? Perhaps, but you still need to worry about sugar content in fruits and unfortunately many cooks add insane amounts of sugar or other sweeteners to fruit deserts. All in all, staying with low sodium fruits is one of the easiest things to do when you are designing your hypertension diet!
Image used in this post is by foodishfetish.