Title:

       "Low Sodium Eating"

Your guide to consuming less salt and reducing blood pressure.



According to Great Food Is Great Medicine:

It's important to monitor your intake of salt (sodium) to maintain a heart-healthy diet and help lower your heart rate. Consuming foods high in salt can cause hypertension and other health problems. Your daily salt intake shouldn't be more than 1,500–2,000 milligrammes (mg).

Although sodium and salt are commonly used interchangeably, their meanings are not the same. Sodium is one of the material components in table salt, which is a substance found in nature.


Many food types contain salt hidden inside, and the amount of sodium in packaged food can be extremely high. By selecting low-sodium or low-salt items and avoiding salt in your meals, you may reduce your sodium consumption more easily. Here are a few more basic ideas to get you started:


You should avoid eating foods high in salt:

Flavors with salt: 

This applies to salts with onion and garlic, salts with seasoning, and "lite salt." Be cautious with other typical culinary items as well. These include instant soup mixes, soy sauce, Worcestershire sauce, baking powder, and baking pop.

Foodstuffs that exhibit salt crystals: 

Salted nuts, potato chips, tortilla chips, salted popcorn, wafers, and pretzels are examples of these.

Cans and processed foods: 

Vegetables in cans, soup, beans, stew, chilli, tomato/spaghetti/pizza sauce, baked beans, and refried beans all have sodium added.

Packed and frozen quick meals: 

This includes instant oatmeal, instant cocoa mix, rice and noodle mixes, and boxed mac and cheese.

Items that have been heated or prepared blends: 

Foods including cakes, biscuits, cornbread, muffins, pancakes, water, and a few additional items are included in this category.

Cans of preserved meat: 

This group of foods includes gammon, bacon, salt pork, sausage, cold cuts including salami and bologna, hot dogs and Spam.

High-sodium dairy items: 

The majority of cheeses, cottage cheese, processed cheese spreads, and buttermilk are included in this category.

Condiments and additions: 

These include salad dressings that are inexpensively pre-assembled, pickles, ketchup, and olives.


According to study, potassium can counteract sodium's influence on blood pressure, which can assist reduce blood pressure. Additionally, it probably lowers the risk of stroke. A large majority of us do not get enough potassium in our diets. Consuming more potassium-rich foods from the soil can be beneficial.

Vegetables high in potassium include potatoes, tomatoes, spinach, raisins, lima beans, and lentils.
Fruits high in potassium include cantaloupe, bananas, oranges, and watermelons.

Note:

Not everyone should consume a diet high in potassium, especially if they are on certain drugs. Consult a registered nutritionist or your doctor first.

How to determine the salt content in food It is advisable to examine the ingredient list because sodium is better recognised by names other than salt. Look for anything that contains the word "sodium," such as sodium bicarbonate (also known as baking pop) or monosodium glutamate.
When reading labels that contain sodium, always make sure to verify the portion size. One serving of a low-sodium food will have no more than 140 mg. These items frequently have "Low Sodium" written on the box. Foods having 500 mg or more per serving should be avoided or consumed in moderation.

The maximum amount of salt that should be present in a prepared meal is 500 mg. Avoid foods labelled "reduced sodium" or "less sodium." These foods are not usually low in sodium, despite the fact that they have less sodium than the original versions.

You can receive specific guidelines for your salt intake from your doctor or a registered dietitian.

What other strategies can you use to lessen the load on your circulatory system?

Lose weight: 

For every 20 pounds you lose, your blood pressure might decrease by 5 to 20 points.


Follow the DASH diet: 

The goal of Run (Dietary Ways to Deal with Stop Hypertension) is to reduce circulatory strain without the use of medication. Your blood pressure may drop by 8 to 14 points if you eat a diet rich in fruits, vegetables, and low-fat dairy products.

Get active each day: 

Your pulse can be lowered by engaging in intense activity for 30 minutes each day.

Drinking less:

Men shouldn't consume more than two drinks every day. Women should restrict their daily alcohol intake to one. One beverage has a serving size of around 12 ounces. 1.5 oz. of 80-proof bourbon, 5 oz. of wine, or 5 oz. of beer.