A low-sodium diet is one of the most important measures to control certain health disorders, such as high blood pressure, kidney disease, and heart-related diseases. It protects your heart and brings a variety of delicious menu options to your table. Generally, excessive sodium consumption raises blood pressure and increases the chances of heart diseases.

Given the fact that an average American takes over 3,300 milligrams of sodium a day and exceeds the limit of 2,300 milligrams of recommended sodium, it's high time to change your diet. Here is a comprehensive list of 16 low-sodium foods for healthy lifestyles and reducing excessive salt intake.

What is a Low-Sodium Diet?

Sodium is an essential mineral and plays a critical role in cellular function, electrolyte balance, and blood pressure regulation. Even though it is naturally present in many foods, processed and packaged items tend to be much higher in sodium. Avoiding these high-sodium foods and choosing fresh, wholesome ingredients is the key to a low-sodium diet.

These diets are highly recommended for patients who have blood pressure cases, kidney problems, or a heart disease case. In addition, following a low-sodium program is not only helpful to minimize health risks but also can develop healthy eating habits.

1. Fresh Fruits Instead of Canned

Canned vegetables have added salt to preserve them. For fresh produce or thoroughly rinse the canned vegetables, which cut down on sodium. Spinach, kale, and carrots are nutrient-dense with naturally low sodium.

Pro Tip: Honey garlic green beans is a tasty recipe for a low-sodium side dish.

2. Mushroom caps

Bread can be a hidden source of excessive sodium, especially when consumed in multiple slices. A great alternative is to swap bread for veggie options like ricotta-stuffed portobello mushrooms, which offer a low-sodium, nutrient-rich alternative reminiscent of open-faced sandwiches.

3. Homemade Soups Over Canned Soups

Canned soups are infamous for their high sodium content. Instead, prepare your own soups from fresh ingredients at home. The hearty, low-sodium chicken barley soup or a variety of vegetable soups are great options that can be prepared to your taste buds' liking.

4. Swiss Cheese Instead of Cheddar

Cheese can be a significant source of sodium, but Swiss cheese is the better alternative. Furthermore, creamy alternatives such as plain Greek yogurt or avocado can substitute for cheese in most recipes with minimal sodium content.

5. Popcorn instead of chips

When cravings strike, popcorn is a good substitute for salty chips. Sprinkle herbs or nutritional yeast over it for flavor without salt. Another low-sodium snack idea is ranch-seasoned popcorn.

6. Homemade Tomato Sauce

Pasta sauces in jars often hide sodium. Fresh tomatoes, garlic, and basil are the ingredients to make homemade tomato sauce, a healthier alternative that is quick to prepare for weeknights.

7. Potato Wedges Over French Fries

French fries, slathered with salt, can be a pitfall in your low-sodium diet. Try baking herbed potato wedges at home with little salt or go for veggie fries for a healthier alternative.

8. Grains Like Oats, Barley, and Quinoa

Whole grains contain less sodium and more nutrients. Compare the labels for packaged grains and try the no-sodium or low-sodium version. Make soups, salads, or breakfast bowls using oats, barley, or quinoa.

9. Low-Sodium Dairy Products

Use low-fat or non-fat milk, yogurt, and cheeses that have less sodium. Fresh mozzarella, ricotta, and goat cheese tend to be lower in sodium compared to processed cheeses.

10. Avocados and Healthy Fats

Avocados and olive oil are rich sources of healthy fats and are low in sodium naturally. Add them to salads, spreads, or cooking for flavor and texture.

11. Unsalty Nuts and Seeds

Do not go for the salty versions. Opt for unsalted almonds, pumpkin seeds, or peanuts. They can provide crunch with essential nutrients without any extra sodium.

12. Low-Sodium Soups

Whether they are canned or homemade, always choose low-sodium ones. Such soups save the day in case of urgent meals but ensure that sodium levels do not increase in the body.

13. Low-Sodium Bread and Baked Goods

Bread and tortillas can creep in high amounts of sodium. Look for whole-wheat varieties that are low-sodium. Top them with fresh ingredients for a healthy snack or meal base.

14. Non-Dairy Milk

Fortified with calcium, this is a great low-sodium alternative to traditional dairy. It's versatile and does well in cooking and baking.

15. Egg Whites

Egg whites are also an even lower-sodium alternative to whole eggs for those who want to reduce sodium even further but still desire high-protein meals. 16. Fresh Herbs and Spices Instead of salt, try fresh herbs and spices such as basil, oregano, and turmeric. They are great flavor enhancers that add health benefits without contributing to sodium intake. High-

Sodium Foods to Avoid

To keep within your sodium bounds, it is important to limit or avoid foods like:

- Canned goods preserved in salt or broth

- Processed meats such as sausages and hot dogs

- Instant noodles with salty flavor packets

- Salty snack foods such as chips and crackers

- Frozen dinners and ready-to-eat meals

- High-sodium condiments like soy sauce and MSG

A low-sodium diet is an attainable, healthful way to manage sodium while maintaining flavorful, nutritious foods. Use fresh, unprocessed ingredients and create homemade recipes to drastically cut sodium levels and safeguard overall health. From creamy Swiss cheese to crunchy unsalted nuts, there is no lack of flavor options. So go ahead and take charge of your health by using these low-sodium alternatives; you will enjoy the health benefits of a balanced, heart-friendly diet.

In our day to day life, foot safety usually takes back seat, because sometimes we take shortcuts. For instance, leaving the pizza out on the counter overnight, or reusing the same sponge to wash our utensils. How often have we thought these through? Microbiologists and food safety experts as reported by The Guardian, recommended that our kitchen habits, which may appear harmless could actually invite dangerous pathogens like E coli, salmonella, listeria, and even botulinum toxin.

Dr Siyun Wang, a professor of food safety engineering at the University of British Columbia, as reported in The Guardian said, "Home cooks tend to underestimate how cross-contamination can spread bacteria across the kitchen." Harmful bacteria could also transfer from raw foods to surfaces that are touched commonly, like fridge handles, or sink faucets. These bacteria could also linger longer than we expect.

What Can One Do To Minimize This Risk?

• Wash hands thoroughly with warm water and soap for 20 seconds.

• Do not rinse raw meat. Washing chicken or other meats can create airborne droplets that spread bacteria.

• Dry hands on clean towels meant only for that purpose.

Remember To Disinfect Surfaces And Kitchen Equipment

Dr Jae-Hyuk Yu, professor of bacteriology at the University of Wisconsin-Madison, recommends a bleach solution (1 tablespoon per gallon of water), an EPA-approved disinfectant, or an alcohol-based spray for sanitizing kitchen surfaces.

He told The Guardian that cleaning refrigerator shelves monthly and ensuring the fridge temperature stays below 40°F (4°C) are key to preventing bacterial growth. Gloves and good ventilation are also essential when using disinfectants.

What Is The Right Temperature To Cook Safely?

Use a food thermometer to ensure meats reach the USDA-recommended internal temperatures:

• 145°F (63°C) for whole cuts of meat and fish (with a three-minute rest)

• 160°F (71°C) for ground meats

• 165°F (74°C) for poultry

Yu, as The Guardian reports, prefers plastic cutting boards for meat preparation since wood can trap microbes in grooves. All cutting boards, regardless of material, should be cleaned thoroughly with hot water and antibacterial soap.

Should You Change Your Kitchen Sponge?

“Sponges are notorious bacterial reservoirs,” warned Yu. Using a sponge to clean raw meat residue and then using it elsewhere can easily spread pathogens.

Daily disinfection is a must:

• Microwave a wet sponge for 1–2 minutes or run it through a dishwasher with a heat-dry cycle.

• Replace sponges every 1–2 weeks.

• Better yet, opt for washable dishcloths changed daily.

How To Store Your Food?

Leaving food at room temperature overnight is “essentially incubating the bacteria that are in that food,” said an Idaho-based microbiologist who goes by Morticia on social media to avoid harassment, speaking to The Guardian.

Especially risky? Starchy leftovers like rice and pasta, where Bacillus cereus can flourish. She cautions:

• Refrigerate food within two hours.

• Limit room-temperature exposure to four hours at most (less outdoors).

• Discard refrigerated leftovers after three to four days.

Other Small Tips And Tricks To Safely Cook And Prepare Meals

Expiration Dates: Dr Alvaro San Millan from the National Center for Biotechnology in Madrid told The Guardian that "use by" dates must be followed strictly. He suggested that even when something smells fine, there could be harmful bacteria like salmonella that could be presence in levels too low to detect. In case the food smells or tastes funny, it must be avoided.

Moldy Cheese: When it is a moldy cheese, experts suggest that you could cut off the mold if it forms on hard cheese, like cheddar. However, make sure that it is at least an inch around the mold that could make a cut so to throw away any spread of the bacteria. However, if you see mold with soft cheese, it is best to throw it away. “The knife should be kept away from the moldy part to avoid cross-contamination,” Wang told The Guardian.

Spices And Labels: Adding salt, spice, or acid isn’t a failsafe method to keep food safe. Morticia points out that even pickled foods have been involved in listeria and salmonella outbreaks. Likewise, organic produce is not inherently less risky in terms of bacterial contamination.

For decades, nutrition experts have urged moderation when it comes to processed meats. Think bacon, hot dogs, sausages, ham, and deli meats. They’ve long been linked to increased risks of heart disease, cancer, and type 2 diabetes. But a major new study suggests that moderation may not be enough. According to researchers, there is no "safe" amount of processed meat consumption—even the smallest daily serving could heighten health risks.

This research, conducted by a team from the University of Washington in Seattle, analyzed over 70 previous studies involving several million participants. Their findings challenge the notion that small or occasional consumption of processed meats is harmless, suggesting instead that even minimal intake can incrementally raise the risk of serious health conditions.

Even minimal habitual intake of processed meat could elevate the risk of type 2 diabetes and colorectal cancer—and no amount was proven to be risk-free.

Processed meats are defined as meats that have been smoked, cured, salted, or preserved with chemical additives. These methods, while extending shelf life and enhancing flavor, introduce compounds such as nitrates and nitrites that have been tied to adverse health outcomes.

In the new study, researchers employed what’s known as the Burden of Proof methodology—a conservative statistical model that avoids exaggerating risk. The study’s strength lies in its cautious approach, meaning its results are likely understatements of the actual risks.

One of the more shocking findings was that consuming just one hot dog per day was associated with:

• An 11% greater risk of developing type 2 diabetes
• A 7% greater risk of colorectal cancer, compared to no processed meat consumption at all.

Dr. Christopher Murray, one of the senior researchers involved, emphasized that “monotonic increases in health risk”—a pattern where more consumption consistently led to more harm—were observed across multiple disease categories. This pattern strongly suggests no threshold of safety.

What About Sugary Drinks and Trans Fats?

While processed meat fared the worst in the analysis, other dietary culprits didn’t escape scrutiny.

Consuming just one can of sugar-sweetened soda daily was linked to:

• An 8% higher risk of type 2 diabetes
• A 2% increased risk of ischemic heart disease

Even a small daily intake of trans fatty acids, commonly found in processed baked goods and margarine, increased the risk of heart disease by 3% compared to no intake.

These results, while seemingly modest, are significant at the population level—especially when you consider that these dietary habits are widespread. It’s crucial to interpret these findings with nuance. The study’s associations, while consistent, are relatively weak and do not establish direct causation. Much of the data is based on self-reported dietary habits, which can be prone to inaccuracies. However, the conservative methodology means the reported risks are likely minimum values, potentially underestimating the true dangers.

A commentary published alongside the study acknowledges the role of ultra-processed foods in improving food accessibility and shelf life, especially in regions with limited access to fresh produce. But the overarching message is clear: cutting down on processed foods is the safest bet for long-term health.

Why Processed Meat Is So Risky?

Processed meats are typically preserved by smoking, curing, salting, or adding chemical preservatives. These processes introduce or enhance compounds—such as nitrates, nitrites, and certain hydrocarbons—that have been shown to damage DNA or promote inflammation, both of which are linked to cancer and metabolic diseases.

The World Health Organization has previously classified processed meat as a Group 1 carcinogen, putting it in the same category as tobacco and asbestos in terms of cancer risk. This new study reinforces and expands on those concerns, highlighting the risks not just for cancer, but also for diabetes and heart disease.

Cutting Down on Processed Meat, Especially When Dining Out

Aim to fill at least half your plate with colorful vegetables. Think leafy greens, bell peppers, squash, and tomatoes. These nutrient-rich foods not only displace processed items on your plate but also provide protective health benefits. Completely eliminating it might not always be feasible—but experts offer strategies for cutting back in meaningful ways, especially when eating outside the home.

1 . Fill Half Your Plate With Vegetables

When dining out, aim to make vegetables the star of your meal. Choose a variety of colorful options—spinach, peppers, pumpkin, and more—to maximize nutrients and minimize the space for processed meats.

2. Avoid the Deep Fryer

Fried foods, often paired with processed meats, add unnecessary fats and calories. Opt for dishes that are grilled, baked, steamed, or sautéed instead of battered and deep-fried.

3. Pick Wholegrains

Look for menu items featuring wholegrain ingredients like brown rice, wholemeal pasta, barley, or quinoa. These not only provide more fiber and protein but also help you feel full, reducing the temptation to reach for processed meats.

4. Choose Less Processed Meats—If You Must

If you’re unable or unwilling to go fully vegetarian, select less processed cuts of meat such as grilled chicken breast or fresh fish. Avoid sausages, bacon, and deli meats whenever possible.

5. Share Plant-Based Dishes

When eating with others, suggest sharing plant-based appetizers or side dishes. This not only diversifies the meal but also reduces the overall consumption of processed meats.

The challenge, especially in low-resource settings, is to balance the benefits of food accessibility and shelf life with the imperative to reduce health risks. Innovations in food technology and policy interventions will be essential to achieve this balance.

As researchers continue to unravel the health consequences of ultra-processed foods, one message is resoundingly clear: the safest route is to limit processed meats as much as possible—and fill your plate with whole, minimally processed ingredients that support long-term health.

The musty, cardboard-like scent often associated with older adults is widely recognized and just as widely misunderstood. Commonly referred to as “old people smell,” this odor isn’t a result of poor hygiene or a specific perfume — it's rooted in biology. As people age, their skin undergoes changes that make this scent more pronounced and persistent.

This distinct smell is caused by a compound called 2-nonenal, which forms on the skin due to lipid peroxidation — the process where fats in the skin oxidize. As antioxidant levels decline with age and cellular turnover slows, these oxidized fats accumulate on the skin's surface. The result is a lingering odor that isn’t easily washed away or masked with fragrance.

Why the Scent Lingers With Age

As the body ages, hormonal shifts and slower skin renewal contribute to the buildup of oxidized lipids. The body's ability to shed old cells and regenerate new ones becomes less efficient, making it harder to naturally eliminate the compounds responsible for the odor.

Additionally, typical cleansing methods like bathing or using deodorants don’t effectively break down the fatty acids responsible for the scent. This is why the smell can persist despite maintaining good hygiene.

The Role of 2-Nonenal and Lipid Peroxidation

The key culprit behind this age-related body odor is 2-nonenal, a byproduct formed when omega-7 fatty acids in the skin oxidize. This process, called lipid peroxidation, is essentially the skin’s version of rusting. Without sufficient antioxidant protection, especially as one ages, this oxidation accelerates.

Unlike typical body odor, which is caused by bacteria breaking down sweat, 2-nonenal comes from within — which means it can't be scrubbed off or covered with perfume. In fact, adding perfume often results in a more musty combination rather than eliminating the smell.

How Mushrooms Can Help from the Inside Out

The most effective way to address this odor is not external but internal — by targeting its root cause through nutrition. Enter mushrooms: a powerful superfood that offers several age-defying benefits.

Mushrooms are especially rich in ergothioneine, a unique amino acid and antioxidant that can halt lipid peroxidation before it leads to odor formation. Ergothioneine also has anti-inflammatory properties, helping the skin stay healthier and more resistant to oxidative damage.

Additionally, mushrooms contain spermidine, a natural compound that supports autophagy, the body’s internal “clean-up” system. Autophagy breaks down and recycles damaged cell components, promoting cell renewal and helping maintain healthier skin — and in turn, reducing the scent associated with aging.

The Best Mushrooms for the Job

While all mushrooms contribute positively to health, certain varieties are more potent when it comes to fighting age-related odor. Shiitake and oyster mushrooms stand out for their high levels of ergothioneine and spermidine, making them particularly effective in targeting the root causes of 2-nonenal buildup.

These mushrooms not only support better skin health but have also been linked to a lower risk of cognitive decline and chronic disease. Their benefits extend beyond odor prevention, offering immune support, cancer-fighting properties, and improved metabolic health.

More Than Just Odor Control

Incorporating mushrooms into the diet offers a range of age-related health benefits. In addition to curbing the development of the so-called “old people smell,” mushrooms have been found to:

• Lower blood pressure
• Improve insulin resistance
• Protect against brain damage
• Slow cancer progression
• Strengthen bones

Studies have also linked mushroom consumption with reduced risks of prostate and breast cancer. In some countries like Japan and China, mushroom extracts are even used alongside cancer treatments due to their immune-boosting effects.