Most people think of salt as an unhealthy additive, but the truth is, salt is an essential nutrient. Our bodies need salt to function properly, and without it we would die. Salt also has a number of health benefits, including reducing the risk of heart disease and stroke and preventing dehydration. So what about salty snack food? Most people are aware that salty snack foods like potato chips are not that healthy. So if you’re looking to fill your salt craving with a healthy snack check out some of the ones on this list of healthy snacks that are still salty!
Sardines
Sardines are a type of small fish that are commonly eaten whole, including bones and guts. While not everyone finds them tasty, they can be a great source of calcium, phosphorous, and vitamin D, which help to strengthen your bones. They also provide healthy levels of omega-3 fatty acids and proteins. Sardines pack a punch in the flavor department as well, containing a large amount of sodium. Just one 3-ounce serving of sardines provides about 1382 mg of sodium. So if your trying to reduce your salt intake these may not be the best choice.
Pickles
Pickles are cucumbers that have been fermented in a brine of vinegar and salt. They’re very popular among people with salty food cravings because they contain about 400 mg of sodium per serving. An added bonus is the vinegar in pickles contains antioxidants including resveratrol, which can help fight cancer by inhibiting pro-inflammatory enzymes. The brine also contains traces of calcium, magnesium, phosphorus, and iron.
Canned Tuna
Tuna is a type of fish commonly eaten as canned food. Not only does it provide healthy omega-3 fatty acids, but the protein content in tuna can help to minimize feelings of hunger. You should always opt for canned light tuna over canned white tuna because it has much less mercury and saturated fat. This means you can enjoy your craving for a salty snack while getting in your daily allowance of omega-3 fatty acids and protein. Canned light tuna provides about 264 mg of sodium per serving.
Almonds
Almonds are one of the healthiest nuts you can eat, and they provide a good dose of healthy fats as well as vitamin E. Most people don’t think about how much sodium almonds contain, but just a quarter cup contains a whopping 594 mg! They’re also a good source of iron and magnesium, which help to regulate blood pressure. If you are watching your sodium intake, then you should limit yourself to about a quarter cup or take an extra walk after eating them.
