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If you're intrigued by the benefits of a low sodium diet, check out the gallery for everything that you need to know.
A low sodium diet limits your intake of sodium, or simply put, salt. While some sodium is important for the body as it helps to maintain the balance of waterand minerals, too much of it can lead to issues like increased blood pressure.
According to the World Health Organization, most people consume an average of 0.3 to 0.4 oz (9 to 12 gm) of salt per day. This is around twice the recommended daily allowance. The majority of it comes from pre-packaged or processed foods where it's largely used as a flavoring, binding agent, and preservative.
The terms "low salt" and "low sodium" are often used interchangeably. This is because salt is made of the minerals sodium and chloride. So following a low salt or low sodium diet is the same diet plan.
It's good to remember that sodium is what’s found in our food, while salt is what we add to our food. There are also different types of salt; table salt, sea salt, and rock salt.
Low-sodium diets are some of the most commonly used diets, especially in hospital settings. This is because research shows that restricting sodium may help control and even improve certain medical conditions.
High blood pressure is the biggest risk factor that can lead to heart disease and strokes. The good news is, that following a low salt diet can have pretty fast results in reducing your blood pressure.
One of the most important factors when treating kidney problems is to remove excess sodium from your body. Those with kidney disease have to be particularly careful about the amount of salt they eat.
High-salt diets have been linked to certain types of cancers, including cancer of the stomach. A diet rich in fruits and vegetables has been associated with a lower risk of stomach cancer.
Eating too much salt could cause fluid overload in people with heart failure and lead to dangerous complications, such as shortness of breath. A low sodium diet can help control this.
Diets that are high in salt can also lead to bloating. This is because it encourages your body to hold onto fluids you eat and drink.
Studies have shown that having a higher intake of salt can lead to dehydration. This problem has been found in many young adults, so it's important that they reduce their consumption of salt as well.
Patients with high blood pressure may also find that they suffer from headaches. This is likely because higher salt levels cause the blood vessels in the head to expand.
If you follow a low-sodium diet, it’s important to choose foods that are naturally low in sodium or contain limited amounts of added salt. Foods like fresh vegetables, fruits, most dairy products, eggs, and unsalted nuts are naturally low in sodium.
When thinking about high sodium foods to avoid, the best place to start is with processed and pre-packaged food. This is where the majority of salt in our diet comes from.
It doesn't have to be scary to lower your sodium intake. There are plenty of easy tips to do so. These range from checking the labels more carefully at the grocery store to being more mindful about the choices you make when ordering dinner at a restaurant.
There are plenty of great apps available that tell you how much salt is in your packaged food and offer you less salty alternatives.
Food in restaurants and takeaways often have high levels of salt. Pay extra attention to the toppings, sauces, and sides you order. They can really add up.
Try to adapt recipes with healthier options by adding more veggies. If you would usually mix meat and bacon, choose one rather than both.
Savory snacks like chips can quickly ramp up your daily salt intake. Try replacing them with unsalted nuts, or chopped vegetables like carrots and peppers with some hummus.
Always check the nutrition labels on the packaging of the food. Compare labels for products you buy regularly and try to make healthier swaps where possible.
When you are buying tinned food, such as beans or vegetables, opt for those without added salt. Once you mix them into your meal, you won’t notice the difference.
Everyone loves the odd fast food treat, but there's no denying that they're packed with salt. So the best thing to do is reduce the amount you eat.
Whether you’re cooking yourself or eating out, taste your food first before adding salt. Often people add salt out of habit when it's not actually needed.
There are plenty of great ways to season your food, rather than using salt. Use black pepper on fish, fresh herbs in pasta, and ginger and chili in a stir-fry.
Lots of sauces and salad dressings have high salt content, so check the labels on products like mayonnaise, ketchup, mustard, and soy sauce. Try making your own salad dressings if possible.
Processed meat is often high in salt as it is used for flavoring and preserving. Try to cut back on things like sausages, burgers, and salami.
Reducing sodium levels doesn't take long. People who follow a low sodium diet often see a reduction in their blood pressure within a matter of weeks.
You might have to give it some time as your taste buds adapt to less salt, but eventually, they will. However, do note that restricting sodium too much may lead to elevated cholesterol levels, insulin resistance, and hyponatremia.
A low sodium diet might seem a bit unnecessary to someone who doesn't have any health issues, but moving away from heavily processed foods means your diet is likely to be richer in more nutritious ingredients. And that can only be a good thing.
Sources: (Healthline) (Good to Know)
See also: Condiments that are terrible for your health (and what to replace them with)
Your heart's best friend: the low-sodium diet explained
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HEALTH Nutrition
Sodium is an important mineral that performs many essential functions in the human body. A key element of salt, sodium is found in our daily diet through natural food sources and table salt. However, consuming large quantities of sodium can be very dangerous for your health, especially if you have high blood pressure, kidney disease, or are at risk of heart disease. The danger lies in hidden sources like processed and takeout foods.
If you're intrigued by the benefits of a low sodium diet, check out the gallery for everything that you need to know.