5 Tips To Reduce Sodium In The Diet

 Sodium is an important mineral that you need to get from the food you eat to keep your body functioning. Sodium not only helps to maintain the balance of fluid stored in the body but also helps the nervous system and tissues. The human body controls how much sodium it contains depending on the levels. If the sodium levels in the body are too high, a person will dry out and drink water. Along with that the kidneys speed up the process of releasing excess sodium from the body. Maintaining sodium intake should always be part of a healthy diet plan and weight loss programs.

What is the difference between sodium and salt?

Sodium is part of the common salt we eat in food. Salt is a chemical compound made up of 40% sodium and 60% chloride and is the main source of sodium in the diet. Different types 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 – albeit in very small amounts than salty foods. Today, processed and processed foods are mainly contributors to high levels of sodium in the diet.

How much sodium does a person need?

The American Heart Association recommends no more than 2300 milligrams of sodium per day (1 teaspoon of salt). However, the ideal limit on their own is no more than 1500 milligrams per day. Most of us eat beyond the recommended limit. Keeping sodium intake within recommended levels is part of a healthy and healthy diet.

Why does sodium need to be banned?

When there is more sodium than the body needs, the kidneys become overactive by doing more than . When the kidneys are unable to excrete excess sodium they accumulate fluid between cells. Sodium absorbs more water and increases the volume of fluids and blood. As blood pressure rises the heart must work harder and put more pressure on the arteries. Over time this can strengthen the blood vessels that led to high blood pressure (hypertension), heart disease or heart failure. High blood pressure can also damage the kidneys, leading to kidney failure for some time.

High blood pressure has become a disease of life today. One in three adult Indians suffers from high blood pressure today. And what else – even children can improve. Living a sedentary or sedentary lifestyle combined with unhealthy eating patterns is a big part of high blood pressure. Most people today do not know that they have high blood pressure (high blood pressure of 130/80 mm Hg).

How do I reduce sodium?

To look at your sodium diet here are a few tips to follow:

Avoid processed and processed foods: Canned, processed, and cold foods contain high amounts of sodium in them. Avoid sauces, cucumbers, mayonnaise, ready-to-eat soups, canned vegetables, processed cheeses and breads as these foods contain hidden sodium. Buy nuts or whole grains. Compare the nutritious labels of the product you buy with the low sodium content in each serving. If a healthy food label says sodium free, simple sodium, low sodium or reduced sodium means the following: sodium-free foods should have less than 5 milligrams of sodium in light, light means 50 sodium is less than the standard version, reduced sodium channels are 25 percent less sodium than the standard version. Therefore, make it a habit to read nutritional labels when buying food to avoid high sodium dietary effects.

Cooking: When preparing or cooking food use onions, garlic, lemon juice, herbs, spices, vinegar instead of added salt to improve the taste of food. Avoid the use of salt while cooking rice, rotis, parathas, pasta etc. Sprinkling, chopping, and cooking techniques bring a natural taste to the food which is why it will reduce the need to add salt. Incorporating potassium-rich foods such as bananas, tomatoes, oranges, potatoes and sweet potatoes, white beans, will help reduce sodium levels and help lower blood pressure.

Be careful what you order at restaurants: At restaurants ask if the dishes you order can be made with a little salt. Application of a side dressing as the dressing contains high sodium content. Avoid foods that contain soy sauce, ketchup, mustard, etc. Do not add extra salt to the container you are ordering. While eating pizza choose a little cheese, pepperoni or barbecue sauce, etc. Eat red pasta with vegetables instead of creamy cheese, bacon or sausage. For sandwiches, avoid filling with cheese, bacon, ham, mayonnaise etc. Avoid eating Chinese food because it contains a lot of sodium in them.

Focus on fruits and vegetables: Eat plenty of fruits and vegetables because they are low in sodium. Avoid canned or frozen fruits and vegetables. Before buying a variety of cans look for an added version of salt or a reduced version of salt.

Use sodium allocation wisely: Instead of using your sodium portion for light salty foods and processed foods, use less salt to enhance the taste of foods such as whole grains, cereals and other healthy ingredients.

Claiming more salt in your diet is a tasting taste. It takes a few weeks to become accustomed to eating low-salt foods. Once your taste is set to low in salt you will get fast food and processed salty foods. The above tips can help reduce sodium intake to prevent harmful effects. Eating too much salt not only leads to heart problems, high blood pressure and kidney problems, but also increases the risk of stomach cancer. High salt intake can increase the growth of Helicobacter pylori bacteria that cause 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.