Sodium is important for our health, but excess sodium consumption can cause severe diseases over time, e.g. hypertension, heart attack or kidney failure.
Do not test your body with a sodium diet, as it will surely backfire at some point in the future.
Check on this simple advice on a low sodium diet keeps your salt consumption in check.
First, let us get familiar with the foods that have the highest sodium content that you need to avoid.
Foods to Avoid: Dangerous for Health
An average person consumes much more sodium than is recommended for daily intake.
Simultaneously, most people do not realize it is happening.
The reason is simple: often people do not know that the amounts of sodium contained in the foods they frequently eat are higher than daily recommended.
You can easily improve your health with a low sodium diet, keep an eye on your daily intake and avoid certain groups of foods.
Here is the list of food with higher sodium level:
Processed foods contain as much as 70% of daily sodium consumption on average.
They contain salt in big quantities, and salt is a combination of sodium and chloride.
Therefore, common table salt is a major source of sodium people get.
Other ingredients that commonly found in processed foods are baking soda or powder, disodium phosphate, sodium nitrate and all similar compounds.
All these are extremely rich in sodium too.
Some typical examples of popular processed foods are:
- Fast foods
- Pasta and pizza
- Cold cuts, etc.
Some natural foods are rich in sodium as well.
They may not contain salt, but consuming these products will add up to your daily sodium intake total.
Natural products include:
- Nearly all common vegetables;
- A majority of dairy products, including low fat milk and yogurt;
- Meat and crawfish.
Most of the delicious food recipes prompt you to add salt and other ingredients that are rich in sodium.
It may be tempting to conform to these recipes, but if you want to have a diet with truly low sodium content, try to omit salt completely.
Note that many baking recipes require you to add large portions of salt as well.
It is not possible to exclude salt from such recipes, as their taste or quality may suffer.
To maintain low sodium consumption, think about excluding all bakery products from your diet.
Low Sodium Diet for Better Health
Most of people will only benefit if they cut their sodium consumption.
Here are some tips on how to switch to a low sodium diet.
Exclude the salt from any foods you prepare yourself.
This may be hard in the beginning, but eventually will become a habit.
As time passes, you will enjoy your salt-free recipes, just like you enjoy salty ones right now.
There is a number of books which are dedicated to health conscious recipes, and you may find one of such books quite useful in order to smooth the transition process out.
You can also substitute salt with other taste enhancers like spices, herbs and other natural flavorings.
Other measures include:
- Substitute processed foods with fresh foods; fresh foods are nearly always low on sodium.
- Fruits and vegetables contain some amounts of sodium too, but in much smaller quantities.
- Avoid ketchup, mayonnaise, soy sauce and other sauces. Most of the prepared sauces are very rich in salt and other components with high sodium content.
Now that you are familiar with the ways to manage salt intake, you can prompt yourself to low sodium consumption.
While you may find it hard to adjust to such diet at first, always remember that this transition is extremely important.
Low sodium intake is a vital factor of having a long and healthy life.