How to Limit The Sodium in the Diet

Most of our Indian foods, especially snacks are salty. Because of our ‘munching on snacks’ habit, we often consume more amounts of salt and eventually sodium, which increases heart risk. If you’re thinking on how to limit sodium diet habit then you’re at the right place.

People, who have the habit of adding extra salt should be extra careful, as 75% of the salt we consume is already present in our breakfast, lunch and dinner, so by adding in extra salt they only increase the risk of high blood pressure. And if you’re among them then you’re also consuming more than recommended sodium.

Did you know one teaspoon of salt consists of 2,325 milligrams of sodium?

How sodium is useful to our health?

·        Right amount of sodium helps maintain the right fluid balance in our body

·        Sodium transmits nerve impulses

·        Sodium helps in contraction and relaxation of muscles

·        While adults should consume not more than 6 grams of salt per day, children should eat less than that

Our kidneys are naturally designed to balance the amount of sodium created in our body. If ever sodium content becomes high in our body then kidneys excrete them through urine. But if it becomes a regular habit then kidneys start failing to excrete all the extra sodium, which then start building up in blood.

Since sodium’s nature is to hold water, so blood volume increases thereby building up pressure on heart and arteries to pump the blood. This difficulty further leads to life threatening risks such as congestive heart failure, cirrhosis and chronic kidney disease.

And if you’re sensitive to sodium then your body retains sodium quickly, thus leading to fluid retention and eventual increase in blood pressure.

How much sodium does a body require?

As per The Dietary Guidelines for Americans, human body should not consume more than 2,300 milligrams a day. And if you’re beyond 50 or suffer from kidney problem, diabetes etc. then not more than 1,500 milligrams per day is recommended.

Foods that are major source of sodium

An average Indian meal involves 3,400 milligrams of sodium per day, which is beyond the recommended amount.

Here are some major dietary sources –

Processed foods – These days, almost all processed foods contain more than required amount of salt and these include pasta, meat, cheese, soup, egg, pizza, cold cuts, bacon and not to mention fast foods.

Dairy products and sea food – Even dairy product contains sodium content, also sea food. If you’ve high blood pressure then you should avoid taking sea food, which are usually high in sodium. Try taking low-fat milk that consists of only milligram of sodium.

Don’t keep salt on the dining table – Some people have the habit of adding salt to their prepared food, so by keeping salt on the table may provoke them to extra salt.

How to limit sodium?

·        Add fruits and vegetables to your diet that are naturally low in sodium

·        Prefer fresh meat over seafood such as hot dogs, sausage and ham that are low in sodium

·        Prefer foods that have low sodium content such as whole grain rice, pasta etc.

·        Try to eat foods/snacks with less or no salt

·        Avoid soy sauce, sauces, salad dressings, dips and also mustard gravy

·        Try adding dried herbs, spices, zest from citrus fruit and fresh fruit juices to your meals

·        Try adding food with potassium chloride that substitutes sodium

So those were some relevant tips on how to limit sodium diet habit. Hope this helps!