Foods to Eat That Help Salt Retention

Sodium causes fluid retention, which increases blood volume, requiring the heart to work harder. It also reduces the amount of calcium the body retains, leading to decreased bone density and fractures. The signs of fluid retention include bloating and swelling of the feet, hands and ankles. The key to reducing salt retention is to limit salt and sugar and eat a well balanced diet.

Diuretics

• Diuretics help the body release fluid, reducing salt retention. Foods such as celery, parsley, asparagus, artichoke, melon and watercress will help the body release fluids. Coffee and tea also work as diuretics but should be limited to avoid dehydration.

D.A.S.H.

• The D.A.S.H. diet is a well-balanced diet that lowers blood pressure and cholesterol. The diet includes fruit, vegetables, whole grains such as brown rice, low-fat dairy, beans, skinless poultry, lean meats and fish such as salmon, trout and herring. It is also limited in saturated and trans fats, salt and sugar which lowers fluid retention.

Fluids

• Drink 8 to 10 glasses of water a day to flush out the body and help lower salt retention. Consume 100 percent cranberry juice to flush out the urinary system. Cranberry juice works to reduce bacteria in the body and kidney stone formation, which are possible side effects of too much salt in the body.

Daily Salt Intake

• Limit salt and sugar in the diet, as they contribute to retention. High levels of sugar in the body raise insulin levels, making it difficult to excrete sodium. Look for unsalted, low-salt or salt substitutes when selecting foods and limit total daily intake of sodium to 1500 mg. Choose low sugar, no-sugar or sugar substitutes and eat more fruit. Flavor food with items such as garlic, dill, basil, lemon and lime.

Foods to Avoid

• Avoid processed foods such as luncheon meat, hot dogs, sausage, ham, ketchup, dressings, soy sauce, dips, relish, chips, soup and fast food, which contain high amounts of salt. Select fresh meat that has not been injected with a sodium containing solution. Read labels and limit foods that use sodium, and contain ingredients like monosodium glutamate, baking powder and soda, disodium phosphate, sodium alginate and sodium nitrate or nitrite.