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5 Tips To Reduce Sodium In The Diet
Sodium is an essential mineral you must
get from the food you eat in order for
your body to function. Sodium not only
helps in keeping the fluid balance maintained
in the body but it also helps in
nerve and muscle function. The human
body regulates how much sodium it contains
depending upon the levels. If the
sodium levels in the body are too high,
one gets thirsty and drinks water. Along
with that the kidneys speed up the process
of throwing the excess sodium out
of the body. Keeping the intake of sodium
in check should always be a part of
a healthy eating plan as well as weight
loss programs.
What is the difference between
sodium and salt?
Sodium is a component of the common
salt that we consume in foods. Salt is a
chemical compound made up of 40 % of
sodium and 60% of chloride and is by far
the biggest dietary contributor of sodium.
Different varieties of salt are available
but the composition of the salt remains
the same. One teaspoon of salt contains
2300 milligrams of sodium. However, it
is also naturally found in many foods -
although in much lesser amounts than
the foods in which salt is added. Today,
then processed and packaged foods
are largely the contributors of the high
sodium levels in the diet.
How much sodium is needed
by a person?
The American Heart Association recommends
not more than 2300 milligrams
of sodium per day (1 teaspoon of salt).
However, the ideal limit as per them is no
more than 1500 milligrams per day. Most
of us eat more than the recommended
limit. Keeping the intake of sodium within
recommended levels is a part of a balanced
and healthy eating diet.
Why does sodium need to be
restricted?
When there is more sodium than required
by the body, the kidneys flush
the excess by making more urine. When
kidneys are not able to flush out the excess
sodium it accumulates in fluid in
between the cells. Sodium pulls extra
water and increases the volume of the
fluid and blood. As the blood volume
increases the heart has to work harder
and also puts a pressure on the blood
vessels. Over a period of time this can
stiffen the blood vessels leading to hypertension
(high blood pressure), heart
attack, stroke or heart failure. High blood
pressure can also damage the kidneys
leading to kidney failure over a period of
time.
Hypertension has become a lifestyle disease
today. One in three adult Indians
suffers from hypertension today. And
what’s more - even children can develop
it. A sedentary lifestyle with little or no
physical activity coupled with unhealthy
eating patterns are major contributors
for hypertension. Most people today are
unaware that they suffer from hypertension
(a repeatedly elevated blood pressure
130/80 mm of Hg).
How do I cut back on sodium?
To watch your sodium intake here are a
few tips to follow:
Avoid processed and packaged
foods: Canned, processed, and frozen
foods contain high amount of sodium
in them. Avoid sauces, pickles, mayonnaise,
ready to eat soups, canned vegetables,
processed cheese and breads
as these foods contain hidden sodium in
them. Buy unsalted nuts or seeds. Compare
the nutritional labels of the product
you are buying with low sodium content
per serving. If a nutritional label says sodium
free, light sodium, low sodium or
reduced sodium it means the following:
a sodium free food should contain less
than 5 milligrams sodium per serving,
light means 50 percent less sodium than
the regular version, reduced sodium
means 25 percent less sodium than the
regular version. Hence, make it a habit
to read the nutritional labels when purchasing
the food to avoid the high sodium
intake consequences.
Cooking: While preparing or cooking
the food use onions, garlic, lemon juice,
herbs, spices, vinegar in place of extra
salt to enhance the taste of food. Avoid
usage of salt while cooking rice, rotis,
parathas, pasta etc. Grilling, sautéing,
and roasting cooking techniques bring
out the natural flavor of the food and
hence will reduce the need to add salt.
Incorporating potassium rich foods like
bananas, tomatoes, oranges, potatoes
and sweet potatoes, white beans, will
help to reduce the effect of sodium and
also help in reducing the blood pressure.
Be mindful of what you order at restaurants:
At restaurants ask if the dishes
you are ordering can be made using
minimum salt. Request for a salad with
the dressing on the side as the dressings
contain high sodium content. Avoid
foods that contain soy sauce, ketchup,
mustard etc. Do not add extra salt to
the dish you have ordered. While eating
pizza opt for less cheese, pepperoni or
barbeque sauce, etc. Eat pasta with red
sauce and vegetables instead of creamy
cheese, bacon or sausage. In sandwiches,
avoid the filling with cheese, bacon,
ham, mayonnaise etc. Go for vegetable
and avocado based fillings. Avoid eating
Chinese meals as they contain lot of
sodium in them.
Concentrate on fruits and vegetables:
Eat a lot of fruits and vegetables as they
are very low in sodium. Avoid canned or
frozen fruits and vegetables. Before buying
the canned variety look for no salt
added version or reduced salt version.
Use the sodium allowance wisely:
Instead of spending your sodium allowance
on salty snacks and heavily processed
foods, use small amounts of salt
to enhance the flavor of foods like whole
grains, legumes, and other healthy ingredients.
Needing the extra salt in your food is
an acquired taste. It takes a few weeks
to get accustomed to eating foods with
less salt in it. Once your taste has been
set for low salt in the food you will find
the fast foods and the processed foods
salty. The above tips may help to reduce
the intake of sodium to prevent the hazardous
outcomes. High salt intake not
only leads to heart problems, high blood
pressure and kidney problems, it also increases
one’s chances of stomach cancer.
High salt intake may increase the
growth of Helicobacter pylori a bacterium
that causes inflammation and stomach
ulcers leading to stomach cancer. A
nutritionist in Mumbai would be the best
person or you may attend the weight
loss program to guide you on your daily
intake of sodium and how to reduce
sodium in your diet as well. If children
are habituated to eating a lot of salt in
the diet a child nutritionist with her counselling
skills would be the best person to
help the child rid of this habit.
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