Managing Postural Orthostatic Tachycardia Syndrome (POTS) can feel like an uphill battle, especially when it comes to keeping your symptoms in check. Many of those living with POTS benefit from a higher salt intake to help maintain blood volume and stabilize blood pressure. This means high sodium snacks for POTS can be an important part of your daily routine.
But what makes a snack beneficial for POTS? It’s not just about grabbing any high-sodium option off the shelf. It’s about choosing snacks that provide the right balance of salt while also offering nutritional value.
Find more information on a POTS diet here. Or if you are looking for POTS recipes and meal plans, I’ve go your covered! Find them here.
Why High-Salt Snacks Matter
For those with POTS, increasing sodium intake can help manage your symptoms. Why? Well, sodium helps your body retain fluid, which can boost blood volume and help mitigate symptoms like dizziness and fatigue.
The key is to incorporate these snacks into your day strategically, ensuring that they complement your meals and overall nutritional needs.
Many packaged snacks can be high in sodium, but not all offer the nutrients your body needs. It’s crucial to find options that strike the right balance between convenience and health.
What to Look for in a High-Sodium Snack
When choosing snacks for POTS, aim for options that are not just salty but also provide other nutritional benefits, like protein, fiber, or healthy fats. Here’s what I recommend looking for:
- Sodium Content: Look for snacks with higher sodium levels, but be mindful of your overall daily intake.
- Nutritional Value: Choose snacks that also provide protein, fiber, or healthy fats.
- Convenience: Opt for snacks that are easy to prepare or pack when you’re on the go.
Whole Food Options
Whole foods can be a great source of sodium and nutrients. These options are minimally processed and provide additional health benefits:
- Olives: Naturally high in sodium and full of heart-healthy monounsaturated fats.
- Pickles: These tangy snacks offer a sodium boost with few calories.
- Cheese Sticks: Provide protein and calcium along with sodium.
- Salted Nuts or Seeds: Almonds, cashews, or pumpkin seeds are great sources of protein and healthy fats.
- Hard-Boiled Eggs with Salt: A simple snack that’s rich in protein and can be prepped in advance.
Better Packaged Snacks
Not all packaged snacks are created equal. Here are some options that provide sodium without sacrificing nutrition:
- Beef Jerky: High in protein and sodium, making it a satisfying snack.
- Salted Popcorn: Look for options with minimal added butter or flavorings.
- Salted Seaweed Snacks: Light, crispy, and full of flavor with the added benefit of vitamins and minerals.
- Ramen Noodle Snack Mix: A crunchy option with a salty seasoning.
- Salted Edamame: Packed with protein and fiber, plus a good amount of sodium.
After-Work or Evening Snacks
When you have more time, these snacks can be a great way to unwind while keeping your sodium levels up:
- Cheese Quesadilla: Add a pinch of salt to the cheese for extra sodium.
- Roasted Chickpeas: Seasoned with salt and your favorite spices for a crunchy snack.
- Salted Caramel Popcorn: A sweet and salty combination that’s easy to make at home.
- Pretzel Nuggets with Hummus: Combine salty pretzels with a flavorful dip.
- Veggie Sticks with Salted Cottage Cheese Dip: Cut up some veggies and dip them in a salty cheese spread that offers protein too.
Substitutes for Common Snacks
Instead of…
- Unsalted Nuts and Seeds
- Plain Popcorn
- Rice Cakes
Try…
1. Seasoned Trail Mix: Mix salted nuts with dried fruit and seeds for a sweet and salty combination. Add your favorite spices for extra flavor.
2. Salted Pretzel Sticks: These are easy to pack and enjoy anywhere, providing a crunchy and salty snack.
3. Seaweed Snacks: Light and crispy, with natural saltiness and added nutrients, seaweed snacks are a unique alternative.
Final Thoughts
As a Registered Dietitian who has helped many individuals manage their POTS symptoms I know the value of adding high sodium snacks for POTS patients.
That being said, please do so strategically, and remember to consult with your healthcare provider to tailor your sodium intake to your specific needs. By choosing high sodium snacks wisely, you can enjoy flavorful options that support your health goals.
I’d love to hear from you! Let me know in the comments below what your favorite high sodium snack is.