Curb A Salt Craving With These 12 Healthy Snacks!

There are many health problems caused by excess sodium in the blood, such as high blood pressure, jaundice disease and other illnesses with far-reaching effects on the body. People who suffer from high levels of sodium should reduce the intake of foods containing large amounts of salt, which often causes them to have to fight off "salty cravings”. Fortunately, these cravings can be beat with the following 12 healthy snacks and foods that will help calm the desire for something salty without being harmful to our bodies.

1. Peanut butter with apple

There are wonderful peanut butters on the market made from unsalted nuts, and when you combine them with apple you get a very tasty and crunchy snack that helps curb the craving for salty foods. Peanut butter has only 3 mg of sodium and a medium apple contains 2 mg of the mineral making it a healthy snack with only 5 mg of sodium. The apple contains dietary fiber that helps digestion and water that helps quench thirst, and peanut butter contains proteins that contribute to a sense of satiety, so that both together bring a sense of fullness in addition to a decrease in desire for salt. 

 

2. Natural nuts

Nuts have a natural salinity that helps curb the craving for over-salted foods, so the next time you want a salty snack, try going for all natural nuts without the artificial addition of sodium. In a cup of natural roasted almonds, there is only 1 mg of sodium and aside from their favorite flavor, these nuts and other types contain healthy fats that help strengthen the heart and contribute to the overall health of the body. 

 

3. Edamame

Edamame, or Soybeans, have become a favorite snack, especially in recent years after we discovered their unique flavor and the fact that they are especially healthy for the body. One cup of Edamame contains only 9 mg of sodium and if you want to add some salt to these beans, opt for Celtic or Himalayan salt, which surprisingly helps reduce the levels of sodium in the blood, so you will get a delicious snack containing essential proteins for the body, iron which is essential in creating red blood cells and for oxygen transfer in the body, as well as vitamin C which strengthens the immune system and helps fight various infections.

4. Popcorn

In addition to the fact that corn grains are used as raw materials in the preparation of many healthy foods, they can also be used as a snack to curb your salt cravings. Home-popped popcorn is a particularly tasty snack that contributes to a sense of satiety and helps overcome the craving for more salty snacks, such as chips. In addition, it is an excellent diet snack with a cup of popped-popcorn containing only 31 calories and 1 mg of sodium. Popcorn is also an excellent source of protein which is needed to build and maintain muscle mass and maintain a healthy immune system. You can add nutritional yeast, which can be bought in health food stores, to your popcorn giving it a salty taste with a small amount of sodium, or alternatively coating your popcorn in dried herbs will give it a special taste.

5. Fresh fruits

There are few things that can compete with the rich taste of fresh fruit, such as banana or strawberries containing only 1 mg of sodium. Eating these fruits and many others will contribute to the feeling of satiety and also curb the desire for salty foods that can harm you. Furthermore, they help to fight high blood pressure, which is a symptom of those whose diets are rich in sodium. 

 

6. Fruit and Veggie Shakes

Fruit alone is wonderful for curbing cravings for salty foods, but when you add vegetables, you have a double weapon in your hands. Drinking fruit and vegetable shakes is a great way to fill the stomach, to feel full, to curb the urge for salts because of their natural salt content, and to fill the body with the vitamins and minerals it needs. To prepare the perfect shake, mix vegetables with green leaves, natural peanut butter, strawberries, bananas and avocados and get a super healthy drink with less than 20 mg of sodium per glass.

 

7. Hummus Spread

The chickpeas used to make hummus are filled with essential proteins for the body, and thanks to their delicate natural salinity they help create a food that fights salt cravings. Make a hummus spread sandwich or eat it as a dip and enjoy a tasty snack that isn’t costing you health wise. If you buy readymade hummus, check the labels to make sure the sodium levels aren’t too high.   

 

8. Roasted chickpeas

Apart from eating them as a spread, chickpeas can serve as a delicious snack in their own right. Instead of buying roasted and seasoned chickpeas filled with salt, prepare them easily at home as follows: roast canned chickpeas with no added salt in the oven, and add avocado or coconut oil with spices such as paprika, curry, and cumin that add a particularly rich flavor. Half a cup of chickpeas contains only 24 mg of sodium and will provide you with dietary fiber that helps digestion. Additionally, you’ll get a dose of antioxidants that repair cellular damage and maintain a strong immune system. 

 

9. Sunflower seeds

Sunflower seeds definitely don’t need to be advertised! In order for you to enjoy particularly healthy sunflower seeds, buy those that are peeled and not roasted with salt, add them to salads or roast them in the oven with spices, like chickpeas. These seeds are rich in amino acids that build up cells in the body and also contain a high vitamin E content that helps maintain liver health. A handful of sunflower seeds will calm your craving for salty foods, but it is recommended that you don’t overdo them because they contain fat which should also only be consumed in moderation. 

 

10. Kale Chips

Kale has captured the vegetable market in recent years, and many people have put it into their daily diet because of its many benefits. Kale contains large amounts of vitamin K that improves the absorption of calcium in the bones and strengthens them, preventing diseases such as osteoporosis and physical injuries. A cup of Kale contains 25 mg of sodium, and in order to enjoy the vegetable in a unique way, you can turn them into chips like so: line a baking sheet, place kale leaves on top in one layer, drizzle with oil and season with the spices you like. Bake at 250 degrees for 10-12 minutes, take out, let them cool and start snacking. Dying the leaves out in the oven helps to emphasize their naturally salty taste and with the addition of spices, you get a crispy and delicious snack that’s perfect for curbing cravings. 

 

11. Celery sticks and carrots with a Greek yogurt dip

When you are in the midst of a sodium-free diet, eating vegetables alone can be a little boring and make us reach for saltier snacks. To deal with the cravings successfully, try a natural Greek yogurt with a little paprika and crushed garlic as a dip for carrots and celery sticks, or any vegetable you’d like. You‘ll get a tingling of saltiness that will reduce your desire for salt considerably and will also allow you to benefit from all the ingredients in the snack you made. Carrots are filled with beta-carotene which contributes to your vision and celery quenches thirst and will provide you with dietary fiber for normal bowel movements. The protein-rich yogurt will contribute to your overall health and the garlic that acts as a natural antibiotic will greatly complement this small health punch. 

 

12. Artichoke hearts with lemon juice

Artichoke is a popular ingredient in many dishes, but it can also be eaten without prior preparation by just adding lemon juice. You can purchase canned artichoke hearts with no added salt in the various supermarkets. Cut them and add a little lemon juice to upgrade this unusual snack. Artichoke helps lower blood pressure, what is important for people who consume too much sodium, helps with constipation and also balances the body's sugar levels. In addition to these benefits, you will also get a delicious snack which is naturally salty.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Energy-Boosting Foods for COPD

Energy-Boosting Foods for COPD

COPD: Eat Right at Every Bite

Eating right may help boost your energy when you have COPD, and if weight loss is a problem, a few "comfort foods" may be back on your diet. Breathing burns 10 times more calories when you have COPD. For people who are watching their weight, smaller portions of the nutrient-packed foods in this slideshow will keep calories in check and provide the fuel your body needs to help you feel your best.

Eat More Often

If you find yourself getting fatigued while you eat or you have trouble breathing because you get too full, try eating smaller meals more often. Four to six small meals during the day, instead of three large meals, will keep you from getting overly full. It also will require less energy to eat. That means you'll be less fatigued and better able to get what you need from the food you eat.

A COPD Breakfast

Breakfast may be your most important meal. A lot of people with COPD get too fatigued later in the day to eat well. If that sounds familiar, try to have your largest meals early in the day when you have your most energy. And since you should be getting 25 to 30 grams of fiber every day, starting with a bowl of bran cereal and whole-wheat toast gets you headed in the right direction.

Oatmeal With Milk

Another great food for starting your day is hot oatmeal. It's easy to eat and rich in fiber, calcium, iron, and vitamin A. Preparing it with milk instead of water makes it even more nutritious. And if you're trying to shed a few pounds, oatmeal deserves a place in your diet. Its high fiber content helps you feel full with fewer calories. Top it with berries instead of sweeteners to keep the calorie count low.

 

Eat More Nutritious Foods First

If fatigue is making you stop eating before you get the calories and nutrients you need, eat the high-calorie items first. But don't go for the "empty calories" of mashed potatoes or desserts. Sink your fork into chicken, lean beef, baked fish, or tofu so you get protein with every bite.

Say Cheese

Adding cheese to dishes like potatoes, rice, or vegetables will increase both the nutrient value and the caloric value of any meal. Plus you'll get extra calcium to help protect your bones, which can be made brittle by some of the medicines prescribed for COPD. When you want the nutrients in cheese at a lower calorie count, look for those labeled "part-skim" or "reduced-fat."  

Drink Plenty of Fluids

Drinking plenty of non-caffeinated fluids will help keep the mucus in your airways thin and make it easier to clear your lungs. At mealtimes, eat first and sip later. That way you won't feel full before you've had a chance to get a solid, nutritious meal.

 

Milk Please

If you need to gain weight, your body can make good use of the calories in milk, while the calcium and vitamin D help keep your bones strong. Try drinking it in place of water throughout the day.

Avoid Caffeine

Caffeine is not a good choice for someone with COPD. It can interfere with some medicines and may cause nervousness and restlessness, which can exacerbate your symptoms. So avoid or limit coffee, tea, and caffeinated sodas. And yes, unfortunately, the caffeine in chocolate lands it on the no-list.

Better Than Salt

Use herbs and no-salt spices to flavor your food. Sodium can cause you to retain water, which makes it harder to breathe. It's also important to read food labels and to avoid foods that have more than 300 milligrams of sodium per serving. And before you use any salt substitute, be sure to talk with your doctor. Some of them have ingredients that may be just as bad for you as salt.

Eat More Fiber 

Because you're unlikely to get all of the 25 to 30 grams of fiber you need each day from breakfast alone, include high-fiber foods in your other meals. A bowl of low-sodium split pea or lentil soup makes an excellent hot lunch. Other good sources of fiber include dry beans (legumes), whole-grain cereals, and breads, bran, brown rice, and fresh fruits and vegetables.

COPD Caution: Gas-Inducing Foods

While foods like a bean burrito do provide protein and fiber, use caution. Foods that cause gas or bloating can make it feel harder to breathe. Common culprits include carbonated beverages, greasy fried foods, heavily spiced foods, beans, and vegetables like cabbage and broccoli. But each person reacts a little differently. Keep a food diary to see which ones affect you, then steer clear of the troublemakers.

Go for Potassium

If you're taking a diuretic, you may need more potassium in your diet. Oranges and bananas are two excellent sources that are quick, easy snacks. Potatoes and tomatoes are great mealtime sources of potassium.

Eggs Offer a Calorie Boost

If you're looking for ways to boost your calorie intake, try adding an extra egg to your recipes. Mix a whole egg to your next meatloaf before baking. Or try it in macaroni and cheese. Avoid raw egg, sometimes used in the dressing for Caesar salad, to avoid food poisoning.

Snack Right

If you need to gain weight, keep high-calorie healthy snacks handy. Have a handful of nuts or a ready-to-eat pudding cup. You can buy low-fat or non-fat pudding cups to avoid unhealthy cholesterol and saturated fat. Crackers with cheese or fruits and vegetables with dip are other nutritious snack ideas.

Keep It Fresh

Eating fresh fruits and vegetables whenever you can will yield big benefits. They are packed with nutrients. And eating a balanced diet instead of a meat-and-potatoes regime contributes to better overall health and energy.

Shakes and Smoothies

Foods rich in calcium and vitamin D are essential for keeping bones healthy. That's why milkshakes and smoothies are the perfect snack for many people with COPD. Use milk or yogurt -- choosing lower-fat products if weight control is desired -- and use fresh fruit for nutrients and fiber. Canned, fortified shakes are no-fuss drinks that are ready to be used straight out of the fridge.

Starchy Vegetables

Starchy vegetables like beets, corn, carrots, and winter squash are rich sources of vitamins and minerals. And they have more calories than other vegetables. Baked squash casserole makes an excellent side dish or main course. And soup is a savory way to enjoy these richer vegetables.

Boosting the Protein

Protein is an essential element in everyone's diet, but it's especially important when you have COPD. Add nonfat dry milk, protein powder, or soy protein powder to dishes like mashed potatoes, casseroles, soups, even hot cereal.  

Protein at Every Meal

Peanut butter can pump up your intake of both calories and protein, with little time or energy wasted on preparation. Protein is important at every meal for people with COPD. Good sources include eggs, lean meat, fish, poultry, legumes, and nuts.