8 Low-Sodium Cookbooks for a Heart Healthy Diet

This list of best low-sodium cookbooks features everyday recipes that are loaded with creative and satisfying salt-free flavor!

One in three Americans have high blood pressure, also known as hypertension. That’s 67 million individuals diagnosed each year. Furthermore, 30% of Americans have higher than normal blood pressure levels – known as pre-hypertension – putting them at a greater risk for developing hypertension in the near future.

Hypertension is one of the most common risk factors for heart disease. It is commonly referred to as the “silent killer” because it often has no warning signs or symptoms and many people don’t even know that they have it. So in case you still don’t believe this risk applies to you, the following chart shows the prevalence of Americans over the age of 20 with high blood pressure by state.

low-sodium cookbooks

How Do You Know if You Have Hypertension?

Get your blood pressure checked by your physician. The result will be two numbers – systolic pressure (the maximum pressure your heart exerts while beating) over diastolic pressure (the amount of pressure in your arteries between beat). Hypertensive blood pressure is 140/90 mm Hg or above and at-risk, pre-hypertensive blood pressure is between 120-139/80-89 mm Hg.

  • Normal: 120/80 mm Hg
  • At Risk: 120-139 / 80-89 mm Hg
  • High: 140 / 90 mm Hg or higher

 

How Can I Lower My Blood Pressure?

One of the easiest ways to reduce your blood pressure is to limit the salt (sodium) in your diet. The average American adult consumers >3,400 mg of sodium each day. To put this into perspective, the American Heart Association recommends 1,500 mg of sodium at most each day as part of a heart-healthy diet. Most of the sodium we eat comes from processed and restaurant foods. This means that cooking more low-sodium fresh meals at home can help improve overall heart health.

  low-sodium cookbooks

Low-Sodium Cookbooks

Get cooking with one of these low-sodium cookbooks authored by well-known bloggers, chefs and dietitians who know how to make healthy food taste great, without all of the salt!

  • The Easy Low-Sodium Diet Plan and Cookbook by Christopher Lower – Authored by the blogger behind the popular blog, Hacking Salt, this cookbook is filled with easy no-salt-added recipes and meal plans that you can stick to.
  • Sodium Girl’s Limitless Low-Sodium Cookbook by Jessica Goldman – Written by the well-known blogger of Sodium Girl, this cookbook features creative low-sodium recipes, helpful information on dining out, traveling and stocking a low-sodium pantry.
  • Low-So Good by Jessica Goldman – This beautifully photographed guide is all about living a rich life without the salt. It features signature swaps, a 7-day taste bud reboot plan, and over 70 more of Sodium Girl’s low-sodium recipes.
  • The Heart Healthy Cookbook for Two by Jennifer Koslo – Registered dietitian Jennifer Koslo has mastered the art of cooking heart-healthy for two with 125 nutrient-rich, budget-friendly recipes for every occasion.
  • Live to Eat: Cooking the Mediterranean Way by Michael Psilakis – Chef Michael Psilakis adapts the foods of his Mediterranean roots into clean, healthy meals that are incredibly satisfying and easy to prepare.
  • Skinnytaste Fast and Slow –Blogger at Skinnytaste and New York Times bestselling author Gina Homolka does it again with 140 dishes that can be made in under 30 minutes, or on their own in the slow cooker – many are low in sodium or could easily be modified and made without salt.
  • The Complete DASH Diet for Beginners by Jennifer Koslo – If you are new to the DASH (Dietary Approaches to Stop Hypertension) Diet, this easy-to-follow, all-in-one guide, cookbook and meal planning tool is the perfect resource to get you started!
  • DASH Done Slow by Karen Fraizer – This cookbook features 100 time-saving, heart-healthy, slow cooker recipes (both vegetarian and meat-friendly) that adhere to the DASH diet guidelines.

  low-sodium cookbooks

 

Make a change and cut the salt – your heart will thank you!

 

More Heart-Healthy Cookbooks

Clean eating means eating whole, real foods - those that are minimally processed and ultimately heart healthy! Get started with these clean eating cookbooks. www.eatchicchicago.com

low-sodium cookbooks
low-sodium cookbooks

 

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