Low sodium food in South Africa

When I first started reducing my sodium intake to 1500mgs per day, I began scouring the internet for ideas. The more I searched, the more I realised how many people were in the same position. 

There are hundreds of low sodium, salt free recipes online, but I became very despondent when I saw that many of the ingredients are not readily available in South Africa. Sadly, our grocery stores don't stock many 'low salt' alternatives and so I have had to look everywhere to source healthy products. Having to cut out all processed foods, I thought I would be confined to boring, bland food. But that is not the case and I have discovered many delicious foods that make my diet interesting and tasty.

I have become an avid food-label reader and become overly excited when I find something that has a low sodium count. This is an ongoing journey for me and I am sure this list will continue to grow. 

But for now, here are some of the products I have found that have really helped me with my diet and I have started off with foods from Woolworths.

from Woolworths:

• Breakfast Muesli -13mg per 100g
• Berry Muesli -5mg per 100g
• Luxury Muesli -31mg per 100g
• Italian Chopped Tomatoes -21mg per 100g
• Italian Whole Peeled Tomatoes -47 mg per 100g
• Peace Slices in Light syrup -4mg per 100g
• Onion Marmalade 
• Chilli tomato jam 
• Tomato salsa 
• No added salt & sugar Peanut Butter -4mg per serving 
• Asian Coconut Milk- 23.4mg per 100g
• Balsamic Vinegar of Modena -47mg per 100g
• Plain Avocado Guacamole -220mg per tub
• Roasted Red Pepper Hummus -370mg per tub
• Cream cheese with black pepper -about 62mg sodium/30g 
• Low fat Berry Smoothie -90mg per serving
• Low fat Mango and Passion Fruit Smoothie -114mg per serving
• Mini Samoosa -57mg per serving
• Brown hamburger rolls -241mg per roll
• Brown Hotdog Rolls -241mg per roll
• Brown seeded rolls -194mg per roll
• Multiseed Low GI rusks -96mg per serving
• Raw Almond Nuts -1mg per 100g
• Pink & White Marshmallows -81.6mg per 100g
• Mango Dried Fruit -12mg per 100g
• Banana muffins -110mg per muffin
• Hot Cross Buns -185mg per bun
• Sea Salt Flavoured Multigrain Tortilla Chips -124mg for 40g packet
• Gluten Free Brown Bread
• Heat & Eat Naan Breads
• Fresh Mascarpone Cream cheese -11.9mg per serving
• Duetto Figs & Pecan Nuts Cheese- 33mg per 100g
• Fresh Ayrshire Ricotta Cheese -170mg per 100g
• Low Fat Sweet Chilli Cream Cheese -43mg per serving
• Low Fat Plain Cream Cheese -94mg per serving
• Low Fat Spring Onion & Chives Cream Cheese -93mg per serving

Disclaimer: This list does not necessarily include obvious low sodium choices and regular healthy items such as fruits, vegetables etc. These products are simply the ones that I have found that were lower in sodium to regular processed foods. They do not constitute a diet, but can form part of a healthy eating plan that has sodium restrictions. Obviously a balanced diet with vegetables, grains and fruit is necessary to follow.