5 Tips To Reduce Sodium In The DietSodium is an essential mineral you mustget from the food you eat in order foryour body to function. Sodium not onlyhelps in keeping the fluid balance maintainedin the body but it also helps innerve and muscle function. The humanbody regulates how much sodium it containsdepending upon the levels. If thesodium levels in the body are too high,one gets thirsty and drinks water. Alongwith that the kidneys speed up the processof throwing the excess sodium outof the body. Keeping the intake of sodiumin check should always be a part ofa healthy eating plan as well as weightloss programs.What is the difference betweensodium and salt?Sodium is a component of the commonsalt that we consume in foods. Salt is achemical compound made up of 40 % ofsodium and 60% of chloride and is by farthe biggest dietary contributor of sodium.Different varieties of salt are availablebut the composition of the salt remainsthe same. One teaspoon of salt contains2300 milligrams of sodium. However, itis also naturally found in many foods -although in much lesser amounts thanthe foods in which salt is added. Today,then processed and packaged foodsare largely the contributors of the highsodium levels in the diet.How much sodium is neededby a person?The American Heart Association recommendsnot more than 2300 milligramsof sodium per day (1 teaspoon of salt).However, the ideal limit as per them is nomore than 1500 milligrams per day. Mostof us eat more than the recommendedlimit. Keeping the intake of sodium withinrecommended levels is a part of a balancedand healthy eating diet.Why does sodium need to berestricted?When there is more sodium than requiredby the body, the kidneys flushthe excess by making more urine. Whenkidneys are not able to flush out the excesssodium it accumulates in fluid inbetween the cells. Sodium pulls extrawater and increases the volume of thefluid and blood. As the blood volumeincreases the heart has to work harderand also puts a pressure on the bloodvessels. Over a period of time this canstiffen the blood vessels leading to hypertension(high blood pressure), heartattack, stroke or heart failure. High bloodpressure can also damage the kidneysleading to kidney failure over a period oftime.Hypertension has become a lifestyle diseasetoday. One in three adult Indianssuffers from hypertension today. Andwhat’s more - even children can developit. A sedentary lifestyle with little or nophysical activity coupled with unhealthyeating patterns are major contributorsfor hypertension. Most people today areunaware that they suffer from hypertension(a repeatedly elevated blood pressure130/80 mm of Hg).How do I cut back on sodium?To watch your sodium intake here are afew tips to follow:Avoid processed and packagedfoods: Canned, processed, and frozenfoods contain high amount of sodiumin them. Avoid sauces, pickles, mayonnaise,ready to eat soups, canned vegetables,processed cheese and breadsas these foods contain hidden sodium inthem. Buy unsalted nuts or seeds. Comparethe nutritional labels of the productyou are buying with low sodium contentper serving. If a nutritional label says sodiumfree, light sodium, low sodium orreduced sodium it means the following:a sodium free food should contain lessthan 5 milligrams sodium per serving,light means 50 percent less sodium thanthe regular version, reduced sodiummeans 25 percent less sodium than theregular version. Hence, make it a habitto read the nutritional labels when purchasingthe food to avoid the high sodiumintake consequences.Cooking: While preparing or cookingthe food use onions, garlic, lemon juice,herbs, spices, vinegar in place of extrasalt to enhance the taste of food. Avoidusage of salt while cooking rice, rotis,parathas, pasta etc. Grilling, sautéing,and roasting cooking techniques bringout the natural flavor of the food andhence will reduce the need to add salt.Incorporating potassium rich foods likebananas, tomatoes, oranges, potatoesand sweet potatoes, white beans, willhelp to reduce the effect of sodium andalso help in reducing the blood pressure.Be mindful of what you order at restaurants:At restaurants ask if the dishesyou are ordering can be made usingminimum salt. Request for a salad withthe dressing on the side as the dressingscontain high sodium content. Avoidfoods that contain soy sauce, ketchup,mustard etc. Do not add extra salt tothe dish you have ordered. While eatingpizza opt for less cheese, pepperoni orbarbeque sauce, etc. Eat pasta with redsauce and vegetables instead of creamycheese, bacon or sausage. In sandwiches,avoid the filling with cheese, bacon,ham, mayonnaise etc. Go for vegetableand avocado based fillings. Avoid eatingChinese meals as they contain lot ofsodium in them.Concentrate on fruits and vegetables:Eat a lot of fruits and vegetables as theyare very low in sodium. Avoid canned orfrozen fruits and vegetables. Before buyingthe canned variety look for no saltadded version or reduced salt version.Use the sodium allowance wisely:Instead of spending your sodium allowanceon salty snacks and heavily processedfoods, use small amounts of saltto enhance the flavor of foods like wholegrains, legumes, and other healthy ingredients.Needing the extra salt in your food isan acquired taste. It takes a few weeksto get accustomed to eating foods withless salt in it. Once your taste has beenset for low salt in the food you will findthe fast foods and the processed foodssalty. The above tips may help to reducethe intake of sodium to prevent the hazardousoutcomes. High salt intake notonly leads to heart problems, high bloodpressure and kidney problems, it also increasesone’s chances of stomach cancer.High salt intake may increase thegrowth of Helicobacter pylori a bacteriumthat causes inflammation and stomachulcers leading to stomach cancer. Anutritionist in Mumbai would be the bestperson or you may attend the weightloss program to guide you on your dailyintake of sodium and how to reducesodium in your diet as well. If childrenare habituated to eating a lot of salt inthe diet a child nutritionist with her counsellingskills would be the best person tohelp the child rid of this habit.FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2020 DISCOVER THE BEST OF MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443
FOR GREAT OFFERS AND FREEBIES IN YOUR NEIGHBORHOOD VISIT OURTOWNSDEALS.COM • ©2020 DISCOVER THE BEST OF MAGAZINE • OURTOWNSFINEST.COM • 818-573-5443