Edamame alone without all that added salt only contains 5 mg of sodium per cup. Soybeans are a great source of protein, as well as a bit of calcium, iron, and vitamin C. Edamame are also a top-ranked source of plant protein for people who don’t eat meat, making them top-notch diet snacks. Here are some other healthy snacks you can eat free of guilt.
Raw veggies and Greek-yogurt dip
Carrots and celery sticks are much more enjoyable when you can dunk them in a savory dip, but many dips are high in salt that quickly make the snack unhealthy. “Swap ranch dressing or other high-sodium dips for a Greek-yogurt based dip to get the same filling taste, but less salt,” Glassman says. One medium carrot has 42 mg of sodium, and depending on the brand, many Greek yogurt-based dips can range from 25 to 100 mg of sodium per serving. If you’re not into veggies, eat your Greek yogurt with a side of berries. One serving of Greek yogurt contains only 50 to 70 mg of sodium, while a whopping one cup of berries contains 0 mg. “Get the antioxidant boost of berries and the protein from the yogurt to keep you full and satisfied until your next meal,” says Glassman.
“Fruit is naturally low in sodium, so pick whatever type your taste buds desire,” says DeWitt. A variety of fruits contain 2 mg of sodium or less, including strawberries and bananas. Many are also high in potassium, which could help fight high blood pressure, a common symptom of a high-sodium diet. These are the foods that can help lower high blood pressure.