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Tips for Making Low Sodium Breakfasts

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It’s no secret that breakfast is considered to be the most important meal of the entire day. When you eat breakfast, your body is coming out of a fasting state and your metabolism has been slowed down drastically through your sleep cycle. Breakfast is so important because its main goal isn’t to just satisfy your waking hunger, but it is the beginning of turning on your metabolism and getting your body the nutrients it needs.

The way you introduce food to your system after such a long fasting state is what makes breakfast so important. For some people, that may look like eating within the first hour of waking, or after a morning, fasted exercise. Whatever ‘breakfast’ looks like for you, the truth is, what you introduce to your body as your metabolism is coming online is what makes breakfast such a powerful meal. 


Because your first meal impacts so many aspects of your day like your energy levels, brain clarity, and even mood, it’s important to know you are making healthy choices. While there’s nothing better than a lazy Saturday morning with the family where you load up on carb-rich pancakes before hitting the couch for a relaxed morning, this isn’t the typical morning routine through a productive week. 

You want a breakfast that will get you ready for the day, whether you are in the middle of the workweek or at the beginning of a vacation. If you have had cardiac problems, or have issues with electrolyte imbalances, then finding delicious, healthy low sodium breakfasts is a necessity. 

Here are some great tips for how to make delicious low sodium breakfasts that will make you feel great and ready for your day! 

Why is Sodium Control Important?

While people with a history of cardiac issues, or fluid retention issues have to be particularly careful about their sodium intake, the truth is that controlling the amount of sodium in your diet is good for all people. The reason is that sodium is an ion that can interact with cellular fluids in your body and can act as a conductor. 

Sodium is a powerful electrolyte that is necessary for vital organ functions like the contraction of your heart, or the firing of synapses. However, when your body is introduced to too much sodium, it can have adverse effects. Too much sodium can affect the natural processes of your heart and interfere with contractions and can lead to even serious conditions in certain special cases such as heart attacks or strokes. 

It does this because its ionic nature pulls at water molecules and moves fluid across cell membranes. When a person has a chronically high sodium intake, it can cause fluid build-up around the heart and this can lead to depreciated cardiac output as the fluid makes it harder for the heart to contract. 

What is a Common Source of Sodium?

The most common source of dietary sodium is normal table salt. Table salt is composed of sodium chloride, and when you ingest it the two ions disassociate in your system. Salt is one of the most commonly used seasonings and can be hard to live without for certain people. Thankfully there are still deciduous options that are low in sodium. 

Get Rid of The Salt Shaker

Living a low sodium diet will take adjustment, and there’s no way around that. Salt is primarily used for seasoning to make your meals more enjoyable. Committing to a low sodium diet by no means saying goodbye to flavor, but it can mean making some big steps to limit your intake. Getting rid of salt shakers is a good step toward this goal. 

Use Other Flavors

There are other methods of adding flavor to your food, like citrus, garlic or sauteing vegetables in olive oil. While it may take some adjustments, finding out how to create delicious flavor profiles without salt is doable, it may just take learning some new tricks. 

Use Protein Variety

One of the best ways to make your low sodium breakfasts delicious is to use a variety of proteins. Sausage, turkey, beef, and even chicken and fish can transform your breakfasts, make them delicious and exciting, and all without focusing on adding extra sodium. 

Carb Up and Add Cheese and Salsa

Mixing in naturally flavored carbs like sweet potatoes is a great way to bring flavor into a low sodium breakfast. Not only that but using low sodium salsa can add a shot of flavor to almost any meal along with your favorite kinds of cheese, even if it’s dairy-free! 


Low sodium breakfasts can seem daunting at first, but learning ways to make this transition delicious is easier than you think. With some creativity and the right ingredients, you can have delicious breakfasts that will have you looking forward to them every night before you go to bed!