Why is it necessary to significantly reduce sodium intake to maintain heart health? Discover more by reading!
It’s estimated that, on average, Americans consume around 3,400 mg of sodium per day which is considerably more than the amount recommended by the American Heart Association (AHA). The association says that ideally will be to consume less than 1,500 mg of sodium per day.
Reducing sodium intake by just 1,000 mg per day could noticeably improve heart health for most people. And that is not all! A low-sodium diet is beneficial and important in keeping control of other health conditions such as chronic kidney disease.
Why are frozen meals bad for our health?
Frozen meals are very high in sodium, added sugar, and saturated fats. A lot of nutrients are lost during extended freezing. In this case, it would be best to avoid frozen meals, even though they can be tasty and don’t require much time to prepare. Most Americans are having difficulties managing their time and end up eating fast food, ordering food, or opting for frozen meals. Once we understand the negative effects unhealthy food can have on our bodies, it will be easier to avoid them.
Even though, frozen foods are not recommended for a healthy and balanced diet, they are a really convenient item to have on hand when you lose control of the time and are in a rush.
The Centers for Disease Control and Prevention (CDC) insists that it is crucial to read the labels before purchasing any kind of product. It also recommends opting for frozen meals that contain less than 600 mg of sodium per portion. The 600 milligrams per serving represents the maximum amount of sodium accepted for a meal to be considered healthy.
Having so many options in the market can be overwhelming, which is why professional dietitians researched and classified frozen food brands, based on their sodium levels.
So, according to professional dietitians, here are 8 frozen meals that are low in sodium and could be a healthy option when you’re in a hurry:
The best low-sodium frozen meals, according to dieticians
1. Magic Kitchen is considered The Overall Best
Magic Kitchen is a meal delivery service. It offers frozen and fully prepared meals that will save you A LOT of time. This brand is considered the best since it satisfies a variety of dietary needs.
Magic Kitchen provides a wide range of frozen meals that are low in sodium, all of which contain less than 700 mg, and most of them contain less than 500 mg, which is amazing.
The company also offers meal plans for other dietary requirements such as:
- Portion Controlled
- Senior Meals
- Diabetic-Friendly
- Low Carbohydrate
- Low Fat
- Renal Diet
- Vegetarian
Here are some examples of meals they offer:
- Turkey Chili with Brown Rice: 170 mg sodium
- Fried Egg Patties, Sweet Potatoes, and Asparagus: 240 mg sodium
Their fees are also great, so they deserve their place at the top.
2. Amy’s Kitchen is The Best Organic Option
The company offers over 250 vegetarian-friendly frozen meals. Isn’t that amazing? All of that, while using organic ingredients.
According to their website, they don’t agree with the usage of GMOs in their products, keeping everything as healthy as possible. Additionally, they offer many vegan and gluten-free products, all being very low in sodium.
Some meals from their low-sodium selection include:
- Organic Roasted Vegetable Pizza: 540 mg of sodium
- Tofu Scramble Breakfast Wrap: 420 mg of sodium
Prices may vary depending on the items, but meals generally range from $3 to $7 per serving.
3. Healthy Choice is The Best Budget Choice
Healthy Choices produces quality frozen meals, and the most important thing is that they are free of artificial ingredients.
The brand also provides low-carb, grain-free, gluten-free, and high-protein meals. It also claims that they comply with federal guidelines for fat, saturated fat, cholesterol, and sodium. Healthy Choice meals contain less than 600 mg sodium and here are some of their most popular choices:
- Power Bowls, Cauliflower Curry: 400 mg of sodium
- Cafe Steamers, Honey Glazed Turkey and Potatoes: 400 mg of sodium
4. Lean Cuisine is considered The Best Low in Calorie Option
Lean Cuisine is known for low-calorie meals and healthy choices. Some of their most-sold meals are pizza, pasta, bowls, and sandwiches. Many of their alternatives are very high in protein.
The company also owns a Heart-Checked Certificate, proving that it meets AHA standards, for heart-healthy foods. Some of their most popular meals are:
- Apple Cranberry Kitchen: 510 mg of sodium
- Butternut Squash Ravioli: 570 mg of sodium
5. Saffron Road is The Best Gluten-Free Alternative
Saffron Road makes some of the best-frozen meals. They are known for being affordable and really tasty, but most importantly, they are free of hormones and artificial ingredients. Even though not all of their meals are low in sodium, they can still be considered a healthy choice among other frozen food brands.
Here are some of their meal that are really good for heart health, compared to other available options from the market:
- Butter Chicken; 520 mg of sodium
- Lemongrass Basil Chicken: 540 mg of sodium
6. Tattooed Chef is The Best Vegal Alternative
Tattooed Chef offers an assortment of plant-based frozen meals. All of their products are vegetarian-friendly, and many are also soy-free, gluten-free, and grain-free. The company notes that many of its ingredients are organic, and here are some of their most-loved frozen meals by customers:
- Buddha Bowl: 310 mg of sodium
- Veggie Hemp Bowl: 260 mg of sodium
Their costs are usually between $5-$6, which makes them a popular choice.
7. Sweet Earth is considered The Best Vegetarian choice
Sweet Earth provides plant-based foods, offering a wide selection of bowls, pizzas, and burritos, along with plant-based varieties of bacon, chicken, and deli slices. All the meals are made with organic ingredients and most of them are vegetarian-friendly, also having some vegan-friendly alternatives.
Some of the items they produce are higher in sodium, but they can still be considered a good choice when it comes to a healthy lifestyle. They have some low in salt items, you should really try though:
- Cauliflower Mac: 460 mg of sodium
- Veggie Lover’s Vegan Pizza: 330 mg of sodium
What were the criteria used for the classification?
- Variety: offer multiple types of meals and cater to many different dietary needs
- Ingredient quality: work with organic ingredients
- Price: amounts that can fit any budget
- Sodium content: meals with less than 600 mg sodium per serving
- Vetting: experts have evaluated each company’s reputation, credibility, and medical claims
Try to cook your own meals
Even though there are some options considered healthy for frozen meals, we still recommend you manage your time in a way that it will be possible to prepare your own food. If you do so, the benefits in the long term will be amazing. In case you had a not-so-organized lifestyle before, by improving your diet, you’ll see significant changes in multiple aspects of your life.
On Amazon, you can find a recipe book that is considered a best seller. It’s called: The Complete Mediterranean Cookbook: 5oo Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day. The “#1 best-selling modern classic – America’s Test Kitchen’s indispensable guide to the life-changing Mediterranean diet, with more than 600 copies sold” will help you make some real changes to your diet. Trust us, it will be totally worth it.
Before leaving, make sure you check out another related article, found on our website: Top 14 Healthiest Store-Bought Condiments for Americans.
