5 Tips for a Low Sodium Diet

Tips for a Low Sodium Diet , check it out. Also, the main source of sodium is table salt, on average we consume five or more teaspoons of salt a day. This is 20 times more than the body needs. In fact, your body only needs 1/4 teaspoon of salt every day and that should be sea salt. You can learn below with some tips what are the best food options to be able to get on a Low Sodium Diet .

Sodium is found naturally in food, but a lot of it is added during processing and preparation. Many of the foods that don’t contain salt can still be high in sodium, large amounts of sodium can be hidden in canned, processed, and refined foods.

Sodium controls the fluid balance in our body, maintains blood volume and blood pressure, eating too much sodium can increase blood pressure and cause fluid retention, which could lead to swelling of the legs and feet, or other health problems . .

Benefits of a Low Sodium Diet: A low sodium diet comes to guarantee us more health and you just need to know how to select your foods, when preparing your menu, some efforts will help you keep away from many of the diseases that are the leading cause of death in western countries. Check out below, 5 Tips for a Low Sodium Diet

Vegetables and Fruits: Most vegetables and fruits are low in sodium , especially if they are eaten raw or cooked, sodium is added to some canned vegetables as a preservative. On the other hand, fruits like apples , watermelon , cantaloupe , strawberries , grapes , peaches , pears , cherries and fresh plums contain a minimal amount of sodium.

As for vegetables, many of them are also low in sodium, such as asparagus, beans, lettuce , eggplant , peas, potatoes, cucumbers and squash all have less than 20 mg of sodium per serving. A medium carrot contains only 25 mg of sodium, while ½ cup of cooked broccoli contains 20 mg.

Grains and Cereals: Some, but not all, grains may be  low in sodium , so always read container labels to find out how much sodium per serving is in each one. Packaged cookies, cakes and instant cereals have higher sodium levels.

Cereal bars, whole wheat bread, crackers, cereals such as puffed wheat or puffed rice, pasta without added salt are low in sodium . A cup of cooked wheat spaghetti contains only 4 mg of sodium, while a cup of cooked brown rice contains only 5 mg.

Meats: Meat may have higher levels of sodium than vegetables and fruits, but there are still some products that are considered low in sodium . Control portions and always avoid excessive sauces with meat, this can be helpful in reducing sodium.

Meats, such as chicken, fish, pork, turkey steak, all contain less than 140 mg of sodium content per serving, a 140 gram serving of meat containing 65 mg of sodium. When consuming meat, it is necessary to purchase meat from free-range animals.

Dairy: Cheese is an important source of sodium , avoid its consumption and buy other products without salt, skim milk is a low dietary source of sodium, yogurts and creams, although they are not very healthy choices in other respects, their high levels of fat are safe when it comes to reducing the amount of sodium in your diet.

Tips for a Low Sodium Diet:

• Eliminate the use of salt on your table, avoid it as much as possible, if you have to use it, use sea salt.
• Read labels to find out how much sodium foods contain.
• Prepare your own food and try to control the amount of salt for a low sodium diet.
• Explore other seasoning options, try rosemary, oregano, basil, curry, cayenne pepper, ginger, fresh garlic or garlic powder (no salt), black or red pepper, apple cider vinegar or lemon juice.
• Drain and wash the canned vegetables.
• Choose organic and natural foods.
• Avoid pre-packaged (canned) meals and preparations that are often high in sodium.

Note: Being aware of our food every day, preparing food with love, are great advice to maintain a healthy life, causing well-being and happiness. Conscious eating is nourishment for the body and soul.