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If you have POTS, you know how important it is to keep your energy levels up. One way to do this is by incorporating high sodium snacks into your diet. Salt can help increase blood volume and improve circulation, which is crucial for managing POTS symptoms. Here’s a list of tasty snacks that can give you that much-needed boost while keeping your sodium levels in check.

Key Takeaways

High sodium snacks can help manage POTS symptoms by improving blood volume.
Salted nuts like almonds and cashews provide healthy fats and protein.
Pickles and olives are great for a salty crunch and hydration.
Beef jerky is a convenient, protein-packed option that’s also high in sodium.
Dark chocolate with sea salt offers a sweet treat while boosting your sodium intake.

1. Salted Almonds

Okay, so almonds are already pretty great, right? But add a little salt, and suddenly they're amazing. For those of us dealing with POTS, salted almonds can be a lifesaver. I always keep a small bag in my purse for when I'm out and about and start feeling lightheaded. It's a quick and easy way to get some sodium and a little bit of energy.

I've found that having a handful of salted almonds can really help stabilize my blood pressure when I'm feeling symptomatic. It's a simple snack, but it makes a big difference.

Here's why I think they're so great:

Easy to carry around.
Provide a good source of healthy fats.
Help with sodium intake.

Plus, you can even make your own! Just toss some almonds with a little olive oil and sea salt, then bake them until they're nice and toasty. It's way cheaper than buying them pre-salted, and you can control the amount of salt you're adding. Just be mindful of how much salt you're using; you don't want to overdo it. Almonds offer several health benefits, including reducing inflammation due to their antioxidant properties. They are a great snack!

2. Pickles

Okay, so pickles. I know, I know, it sounds super basic, but hear me out. For those of us dealing with POTS, sometimes the simplest solutions are the best. And when you need a quick hit of sodium, pickles are right there for you. I've been trying to find the best salty snack for a while now.

I'm not talking about just any pickle, though. I mean, you can grab any old jar from the store, but the real magic happens with fermented pickles. They've got that extra tang and complexity that just hits the spot. Plus, some people say they're good for your gut, which is a nice bonus. Just be mindful of the sodium content, because it can be pretty high.

I've found that keeping a jar of pickles in the fridge is a lifesaver on those days when I'm feeling super lightheaded. A couple of spears and I'm usually feeling a bit more human. It's not a cure-all, but it definitely helps take the edge off.

Now, I'm not saying to go overboard and eat a whole jar in one sitting. Moderation is key, as with anything. But as a quick and easy way to get some extra salt, pickles are definitely a winner in my book. I like to pair them with something else, like a hard-boiled egg or a few slices of cheese, to make it a more balanced snack. It's all about finding what works for you and your body. I've been trying to eat fermented pickles more often lately.

Here's a few reasons why I like pickles:

They're easy to find in pretty much any grocery store.
They have a long shelf life, so you can keep them on hand for when you need them.
They're relatively inexpensive, especially if you buy them in bulk.

3. Olives

Olives! Who doesn't love a good olive? They're salty, briny, and surprisingly versatile. For those of us dealing with POTS, they can be a great way to get that much-needed sodium boost. I always keep a jar in the fridge for when I need a quick pick-me-up. Plus, they're way more exciting than just chugging salt water, right?

I've found that the type of olive really makes a difference. Kalamata olives are my personal favorite because they have a richer, more complex flavor. But honestly, any kind of olive will do in a pinch. Just be mindful of the sodium content, as it can vary between brands and types. You can even find marinated cheese and olives for a more filling snack.

Here's a few reasons why olives are great:

Convenient and portable
Relatively low in calories
Contain healthy fats

One thing I've learned is to read the labels carefully. Some olives are packed in oil, which can add extra calories. If you're watching your weight, opt for olives packed in brine instead. They're just as tasty and a bit healthier.

I like to add olives to salads, pasta dishes, or even just eat them straight out of the jar. They're a simple way to add flavor and sodium to your diet. Just remember to enjoy them in moderation, as too much sodium can have negative effects. But for those of us with POTS, a few olives can be just what we need to keep our energy levels up.

4. Salted Popcorn

Popcorn is a classic snack, and it can be a great way to get some extra sodium. Just be careful with the pre-packaged microwave stuff, as it can be loaded with unhealthy fats and way too much salt. I've found that making it on the stovetop is super easy, and you can control exactly how much salt goes in. Plus, you can get creative with your seasonings! I like to add a little garlic powder or even some nutritional yeast for a cheesy flavor.

Making your own popcorn is not only healthier but also a fun way to experiment with different flavors. Try adding a sprinkle of sea salt and some herbs for a gourmet twist.

Here's a simple way to make stovetop popcorn:

Heat 2 tablespoons of oil (like coconut or olive oil) in a large pot over medium heat.
Add 1/2 cup of popcorn kernels to the pot.
Cover the pot and wait for the kernels to start popping. Once the popping slows down to a few seconds between pops, remove the pot from the heat.
Pour the popcorn into a bowl and season with salt to taste. You can also add other seasonings like garlic powder, onion powder, or even a little bit of chili powder.

I've been trying to find the perfect balance of salt and flavor, and it's been a fun experiment. It's also nice knowing exactly what's going into my snack. Plus, when consumed without excessive salt or butter, popcorn can lower the risk of hypertension, diabetes, and heart disease, making it a healthy snack option. So, go ahead and pop some kernels and enjoy a salty, satisfying snack!

5. Beef Jerky

Close-up of delicious beef jerky on a wooden board.

Beef jerky is a classic high-sodium snack, and it's super convenient for on-the-go energy. It's basically dried, salted meat, which makes it a great option for people with POTS who need to increase their sodium intake. Plus, it's packed with protein, which can help keep you feeling full and energized for longer. I usually grab a bag before a long day of errands.

Just be mindful of the ingredients. Some brands add a lot of sugar or other additives that you might want to avoid. Look for options with minimal ingredients and lower sugar content.

Here's why beef jerky can be a good choice:

High in sodium: Helps to increase blood volume.
Rich in protein: Provides sustained energy.
Portable: Easy to carry and consume anywhere.

However, it's worth noting that not all beef jerky is created equal. Some brands can be quite expensive, and the sodium content can vary widely. Always check the nutrition label to make sure it fits your dietary needs. You can find Jack Link's® Original Beef Jerky at most grocery stores.

Here's a quick comparison of a few popular brands:

Brand	Sodium (per serving)	Protein (per serving)
Jack Link's	500mg	13g
Slim Jim	580mg	7g
Old Trapper	420mg	11g

It's important to drink plenty of water when consuming beef jerky, as the high sodium content can be dehydrating.

6. Salted Cashews

Cashews are a great option when you need a salty snack, and they're easy to find pretty much anywhere. They're also packed with nutrients, making them a slightly healthier choice than some other salty snacks. Plus, you can control the amount of salt you add, which is a big win for managing your POTS symptoms.

I like to buy raw cashews and then toast them myself in the oven with a little bit of sea salt. It's super easy, and I know exactly what's going into them. You can even add other spices if you're feeling adventurous!

Here are a few reasons why salted cashews are a good choice:

Good source of healthy fats
Relatively high in protein
Easy to customize with different seasonings

Cashews can be a convenient and tasty way to increase salt intake when you need it. Just be mindful of portion sizes, as they are calorie-dense.

7. Cheese Crisps

Crispy cheese crisps on a wooden board with herbs.

Okay, so cheese crisps are seriously easy to love. I mean, what's not to like? They're cheesy, crunchy, and pack a salty punch that can really hit the spot when you're feeling low on energy. Plus, they're super convenient – just grab a bag and go!

Cheese crisps can be a great option for getting that sodium boost you need, especially if you're dealing with POTS. But, like with anything, it's all about choosing the right kind and keeping an eye on the sodium content. Some brands can be surprisingly high in sodium, so reading those labels is key.

I've been experimenting with making my own lately, and it's way easier than I thought. Just a little shredded cheese on some parchment paper in the oven, and boom – homemade cheese crisps! You can even add some extra salt or spices to customize the flavor. It's a fun way to control exactly what goes into your snack.

Making your own cheese crisps at home is a great way to control the ingredients and sodium levels. Plus, it's a fun and easy way to experiment with different flavors and cheeses.

Here's a quick rundown of some things to consider when choosing cheese crisps:

Sodium Content: Always check the label to make sure you're not going overboard.
Ingredients: Look for simple ingredients without a ton of additives.
Homemade vs. Store-Bought: Making your own gives you total control over the ingredients.

I've found that pairing cheese crisps with something else can make them even more satisfying. A few slices of avocado or a small handful of nuts can add some healthy fats and keep you feeling fuller for longer. It's all about finding what works best for you and your body.

Speaking of brands, I recently tried Sonoma Creamery Cheese Crisps, and they were pretty good. They have a nice variety of flavors, and the crunch factor is definitely on point. Just something to consider if you're looking for a store-bought option. Experimenting with different cheeses can also be fun – try Parmesan, cheddar, or even a mix!

8. Pretzels

Pretzels are a classic salty snack, and they can be a good option for managing POTS symptoms due to their sodium content. However, it's important to choose your pretzels wisely. Not all pretzels are created equal; some are loaded with unhealthy fats and excessive additives.

I've found that the key is moderation and mindful selection. A small bag of pretzels can help boost your sodium levels when you're feeling lightheaded, but overdoing it can lead to other issues. I usually pair them with something else, like a cheese stick or some fruit, to balance things out. You can even try making your own soft pretzel bites at home for a healthier twist. That way, you can control the ingredients and sodium levels. It's a fun activity, and you know exactly what you're putting into your body.

Pretzels can be a convenient and quick way to get some extra sodium, but always check the nutrition label. Look for options that are lower in fat and made with whole grains if possible. Remember, it's all about finding a balance that works for you and your body's needs.

Here are some things to consider when choosing pretzels:

Sodium Content: Check the label and be aware of how much sodium you're consuming per serving.
Ingredients: Opt for pretzels made with simple, recognizable ingredients.
Portion Size: Stick to a reasonable serving size to avoid overdoing it on the sodium.

9. Salted Sunflower Seeds

Okay, so maybe you're thinking, "Sunflower seeds? Really?" But hear me out. These little guys are packed with salt and are surprisingly satisfying. I remember road trips as a kid, cracking open sunflower seeds for hours. It's a mindless activity that keeps your hands busy and your sodium levels up. Plus, they're relatively cheap, which is always a win.

Just be mindful of the sodium content, especially if you're buying the pre-salted kind. It can add up quickly if you're not paying attention. Look for lightly salted options or even unsalted and add your own pinch of salt to control the amount.

Sunflower seeds are also a good source of vitamin E and healthy fats. They can be a great way to get a little boost of energy and electrolytes, especially when you're feeling lightheaded. Just don't swallow the shells!

Here's why I think they're a great option:

Portable and easy to carry around.
Relatively inexpensive.
Satisfying salty flavor.

And if you're feeling adventurous, you can even roast your own sunflower seeds at home and experiment with different seasonings. I've tried adding a little bit of chili powder for a spicy kick, and it's surprisingly good. You can also explore the health benefits of sunflower seeds.

10. Sea Salt Dark Chocolate

Okay, hear me out on this one. Dark chocolate? For POTS? It might sound counterintuitive, but the sea salt is the key here. Plus, a little treat can do wonders for your mood, and let's be real, dealing with POTS can be a drag.

The sodium content in sea salt dark chocolate can help boost blood volume, which is often low in people with POTS. Dark chocolate also contains antioxidants, which are a nice bonus.

Here's the thing, though:

Moderation is key. We're not talking about downing a whole bar. Just a square or two can do the trick.
Check the label. Some brands have way more sugar than others. Aim for a higher cocoa percentage (70% or more) and less added sugar. healthier snack options are always a plus.
Pair it with something else. A few almonds or a glass of water can help balance things out and keep you from overdoing it on the chocolate.

Think of it as a little pick-me-up, not a meal replacement. It's about finding small ways to manage your symptoms and enjoy life a little. Just be mindful of the sugar content and sodium levels, and you should be good to go.

Wrapping It Up

So there you have it! These high sodium snacks can really help keep your energy up and manage POTS symptoms. Remember, it’s all about finding what works for you. Make sure to balance your salt intake with plenty of water and talk to your doctor about your specific needs. With the right snacks in your corner, you can tackle your day with more energy and less worry. Stay energized and take care of yourself!

Frequently Asked Questions

What is POTS and how does it affect energy levels?

POTS stands for Postural Orthostatic Tachycardia Syndrome. It can cause symptoms like dizziness and fatigue, especially when you stand up. This happens because your blood pressure drops, making you feel weak or tired.

Why do POTS patients need high sodium snacks?

High sodium snacks help increase blood volume, which can stabilize blood pressure. This is important for POTS patients to reduce symptoms like dizziness and fatigue.

Are there any risks to eating a lot of salt?

Yes, while salt can help with POTS symptoms, too much salt can lead to health problems like high blood pressure. It's important to talk to a doctor about the right amount for you.

Can I eat these snacks every day?

Many of these snacks can be part of your daily diet, but it's best to mix them up and not rely on just one type. Balance is key!

How can I safely increase my salt intake?

You can increase your salt intake by choosing high-quality salts, adding salt to your drinks, and using it to season your meals. Always check with your doctor first.