Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
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Too much sodium can raise blood pressure and strain the heart and kidneys.
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Nature’s Bakery Fig Bars are low in sodium and high in heart-healthy fiber.
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Check labels for hidden sodium and choose snacks with wholesome ingredients.
Many people don’t pay attention to the sodium in their snacks—but it can affect heart health and blood pressure. Too much salt can cause the body to retain water, increasing blood volume and raising blood pressure, so it’s important to monitor your sodium intake, explains Nicole Randazzo, M.A., RD, CDCES.
Whether you’re meal-prepping for the week or grabbing a quick bite, choosing a low-sodium snack is a simple step to supporting your heart and kidney health. Dietitians love Nature’s Bakery Fig Bars from Costco as a heart-healthy snack. Continue reading to learn why this is a top pick and how to choose other dietitian-approved low-sodium snacks.
Why Nature’s Bakery Fig Bars Is the Best Low-Sodium Snack
Low in Sodium & a Source of Potassium
Nature’s Bakery Blueberry Fig Bars are not only delicious, but they’re also a convenient option for anyone looking to reduce sodium intake without sacrificing taste. Each bar contains only 80 milligrams of sodium along with 132 mg of potassium, which helps to counter the effects of sodium.
High in Fiber
Fiber is essential for a strong, healthy gut. It also helps support heart health by helping remove excess cholesterol and sugar during digestion. Yet, most people fall short of the daily recommended intake of 25 grams per day for women and 38 grams per day for men. Fortunately, Nature’s Bakery Fig Bars contain 3 grams of fiber per bar—nearly 10% of your daily needs—making them a simple, low-sodium way to increase your fiber intake.
Natural Energy Boost
Most fig bars, like Nature’s Bakery, are made with simple ingredients such as whole-wheat flour and real figs. They include a mix of complex carbohydrates and natural sugars, giving you both quick and sustained energy. Unlike refined carbs, complex carbohydrates are digested more slowly, which helps to stabilize blood sugar levels and helps keep you feeling full for longer. The sweetness in these bars comes from a combination of figs, jam (like blueberry or raspberry), brown rice syrup and cane sugar, providing a natural touch of sugar for quick energy.
Supports Heart Health
“Low-sodium snacks can help improve your overall heart health by lowering blood pressure,” says Lindsay Livingston, RD. Limiting sodium intake helps the body retain less water, easing strain on the heart and blood vessels. Over time, this can lower blood pressure and reduce the risk of cardiovascular events such as heart attacks and strokes. Choosing low-sodium foods also reduces strain on the kidneys, which filter sodium from the body and help regulate fluid balance and blood pressure, adds Juliana Crimi, M.H.Sc., RD.
In addition to being low in sodium, Nature’s Bakery Fig Bars contain heart-healthy whole-wheat flour and oats, which help to lower LDL (“bad”) cholesterol and are linked to a lower risk of heart disease.
How to Enjoy Nature’s Bakery Fig Bars
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On Their Own. These bars can be enjoyed on their own, making them perfect for a quick, satisfying snack anytime you’re on the go.
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With Nut Butter. Try spreading a serving of almond butter or peanut butter on top for an added source of protein and healthy fats.
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Trail Mix Upgrade. For a heart-healthy upgrade, try breaking the fig bar into pieces and combining it with nuts and seeds for a tasty, portable trail mix.
What to Look For in a Low-Sodium Snack
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Check the Nutrition Label. Ideally, look for snacks that contain 360 mg of sodium or less per serving to keep your intake in check.
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Made with Wholesome Ingredients. Aim for snacks that contain natural ingredients like whole grains, nuts, seeds and fruit to maximize nutrient quality.
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Look for Hidden Sodium. Be mindful of added flavors, seasonings or preservatives that can increase sodium content in packaged snacks.
Our Expert Take
Fig bars, such as Nature’s Bakery, are low in sodium yet high in fiber and other heart-healthy ingredients. Enjoy them on their own, spread them with nut butter for added protein and healthy fats, or crumble them into a trail mix for a heart-healthy upgrade. When choosing a low-sodium snack, look for options that have 360 mg of sodium or less per serving and are made with wholesome ingredients like whole grains, nuts, seeds and fruit. Also, check labels for hidden sodium from added flavors, seasoning or preservatives. Small, intentional choices like these make it easier to enjoy flavorful snacks while supporting long-term health.
Read the original article on EatingWell