Low Salt Diet Recipes For Heart Health

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  • Post category:Recipes
  • Reading time:11 mins read
  • Post published:April 27, 2025

A low-sodium diet doesn’t mean sacrificing flavor or variety. With the right ingredients and techniques, you can create vibrant, satisfying dishes that support heart health and reduce bloating. This article features four unique recipes like Herb-Crusted Salmon, Mediterranean Quinoa Salad, Roasted Vegetable Soup, and Citrus Fruit Salad with Honey-Yogurt Dressing all designed to minimize salt while maximizing taste.

Table of Contents show

Why a Low-Salt Diet?

Reducing sodium intake can benefit your health, particularly if you’re managing high blood pressure or heart conditions. The American Heart Association suggests a daily limit of 1,500–2,300mg of sodium, yet many exceed this due to processed foods.

Herb-Crusted Salmon

This elegant salmon dish uses a zesty herb crust to replace salt, combining dill, parsley, and paprika for bold flavor. Baking ensures the fish stays moist and tender.

Dish Type: Main Course
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Dietary Info: Pescatarian, Gluten-Free (if using GF breadcrumbs)

Ingredients

  • 4 (6-oz) salmon fillets
  • 2 tbsp olive oil
  • 1 lemon (zested and juiced)
  • 1/4 cup fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 cup low-sodium breadcrumbs
  • Black pepper to taste

Instructions

  1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment.
  2. In a bowl, mix olive oil, lemon zest, lemon juice, dill, parsley, garlic powder, paprika, and pepper.
  3. Place breadcrumbs on a plate. Dip salmon fillets into the herb mixture, then coat with breadcrumbs.
  4. Bake for 12–15 minutes until flaky. Serve with lemon wedges.

Nutrition (per serving)

Calories: 320 | Protein: 34g | Fat: 18g | Carbs: 8g | Fiber: 1g | Sodium: 150mg

Variations

  • Swap salmon for cod or halibut.
  • Add a teaspoon of Dijon mustard to the herb mix for tang.

Equipment

  • Baking sheet
  • Mixing bowls
  • Parchment paper

Mediterranean Quinoa Salad

A refreshing salad packed with protein-rich quinoa, crisp veggies, and a citrusy dressing. Perfect for meal prep or summer gatherings.

Dish Type: Side or Main Course
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Dietary Info: Vegan, Gluten-Free

Ingredients

  • 1 cup quinoa (rinsed)
  • 2 cups water
  • 1 cucumber (diced)
  • 1 cup cherry tomatoes (halved)
  • 1/2 red onion (finely chopped)
  • 1/4 cup Kalamata olives
  • 1/4 cup fresh parsley (chopped)
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 garlic clove (minced)

Instructions

  1. Cook quinoa: Boil water, add quinoa, reduce heat, and simmer for 15 minutes. Fluff with a fork.
  2. In a large bowl, combine quinoa, cucumber, tomatoes, onion, olives, and parsley.
  3. Whisk olive oil, lemon juice, and garlic. Toss with salad. Chill before serving.

Nutrition (per serving)

Calories: 310 | Protein: 8g | Fat: 16g | Carbs: 35g | Fiber: 5g | Sodium: 120mg

Variations

  • Add chickpeas or grilled chicken for extra protein.
  • Substitute parsley with mint or basil.

Equipment

  • Saucepan
  • Mixing bowls
  • Whisk

Roasted Vegetable Soup

Roasting vegetables caramelizes their natural sugars, creating a rich, umami-packed soup without added salt.

Dish Type: Soup
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 60 minutes
Servings: 6
Dietary Info: Vegan, Gluten-Free

Ingredients

  • 2 carrots (chopped)
  • 2 celery stalks (chopped)
  • 1 large onion (quartered)
  • 3 garlic cloves (peeled)
  • 1 sweet potato (cubed)
  • 1 red bell pepper (chopped)
  • 2 tbsp olive oil
  • 1 tsp dried thyme
  • 4 cups low-sodium vegetable broth
  • 1 (14-oz) can no-salt-added diced tomatoes
  • Fresh basil for garnish

Instructions

  1. Preheat oven to 400°F (200°C). Toss vegetables with olive oil, thyme, and pepper. Roast for 30 minutes.
  2. Transfer veggies to a pot. Add broth and tomatoes. Simmer for 10 minutes.
  3. Blend with an immersion blender until smooth. Garnish with basil.

Nutrition (per serving)

Calories: 160 | Protein: 3g | Fat: 6g | Carbs: 24g | Fiber: 5g | Sodium: 90mg

Variations

  • Add a dash of chili powder for heat.
  • Stir in cooked lentils for a heartier soup.

Equipment

  • Baking sheet
  • Blender or immersion blender
  • Stockpot

Citrus Fruit Salad with Honey-Yogurt Dressing

A bright, no-cook dessert featuring seasonal citrus and a creamy dressing. Naturally sweet and hydrating.

Dish Type: Dessert
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Dietary Info: Vegetarian, Gluten-Free

Ingredients

  • 2 oranges (peeled, sliced)
  • 1 grapefruit (peeled, sliced)
  • 2 kiwis (peeled, sliced)
  • 1 cup strawberries (hulled, halved)
  • 1/2 cup plain Greek yogurt
  • 1 tbsp honey
  • 1 tbsp lime juice

Instructions

  1. Arrange fruit in a bowl.
  2. Whisk yogurt, honey, and lime juice. Drizzle over fruit.

Nutrition (per serving)

Calories: 140 | Protein: 3g | Fat: 1g | Carbs: 30g | Fiber: 4g | Sodium: 20mg

Variations

  • Add pomegranate seeds or mango.
  • Use coconut yogurt for a vegan option.

Equipment

  • Mixing bowl
  • Whisk