How To Limit Salt Intake

By Subodh / July 2, 2014

We take sodium each and every day which is a very good thing. This is essential for our body to keep the water, mineral balances and the blood volume at check. But, even taking this is more than required quantity can give negative effects on the health like high blood pressure, heart disease and stroke. We all get the required intake of the sodium for each day that meets our body needs. It is recommends by the Experts that an adult must consume 1 teaspoon of salt daily to meet the needs.

Sodium is a which can be obtained from the foods that we consume each day like meats, cheese, nuts, grains, the dairy. We often get confused with the Salt and sodium being the same things, but that’s not true! Salt is prepared from sodium and eve chloride. Sodium is often found in many processed foods that come in the form of salt.

Reducing the intake of sodium is necessary to lower the risk related to the hypertension and other related complications. Thus, today in this article we have listed few tips to lower the intake of sodium.

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Tips To Lower The Intake of Sodium.

1. Add Additional Flavour:

You can do this with the foods by adding many other tasty herbs and even spices such as garlic, basil, pepper, thyme and sesame. They help to add a good flavour without adding any more sodium. If your recipe needs salt, cut down the amount to its half by adding few other tastes.

2. Healthy Choices At Grocery Store:

Act smart by not buying the processed foods that have high sodium content. They use this to preserve the foods fir longer duration and increase its flavour. Keep in mind to read the labels for any foods you are buying. Also read the sodium content mentioned on the nutrition facts label on ingredients list.

3. “Low-Fat” Or “Low-Calorie” S Different:

These don’t assure you that you are buying the best healthy product. Some diet foods have high sodium content as the manufacturers add them as a flavour-enhancer to get the flavour back that can be missed for removing fat and the various other higher-calorie ingredients. This rule also applies for the frozen dinners that are filled with extra salt.

4. Select Low Or No Sodium:

Such sodium content can also be taken care of in the soups, meals, canned foods, and even snacks. There is also some butter that is available with no added salt!

5. Select Fresh Or Frozen Veggies:

You can select these and not the canned varieties, as that contain good amount of salt to increase its shelf life. If you don’t get sodium-free canned vegetables, then you can rinse the content of the cans in the colander under the running water just before cooking. This process is useful to take off the excess salt.

6. Reduce High-Sodium Foods:

High-sodium foods lie Olives, tuna, pickles and many other items packed that you get in the brine are very well saturated in the salt. Thus, you must limit the intake of the high-sodium foods which can be substituted with the lower-sodium ones.

7. Reduce The Intake of Fast Foods:

Fast foods are not just high in the fat content, but also in many other things. These include packed meals, wafers and fries that have sodium more than the daily recommended requirement in 1 serving.

8. Eat Smart:

You can always do smart swaps with the food that you eat and enjoy. Like you can eat 2 scrambled eggs instead of A McDonald’s Egg McMuffin that will help you lower the intake of sodium that you consume.

9. Avoid Instant Foods:

It is very necessary to avoid instant foods like pasta, magi, soups that has salt content.

Chart of Salty Foods:

  Food   Portion   Sodium
 Baking soda  1 tsp  1,259 mg
 Mini pretzels  10 minis  1,029 mg
 Soy sauce  1 Tbsp  902 mg
 Frozen pepperoni pizza 1 serving  902 mg
 Dill pickle  1 medium  883 mg
 Frozen chicken pot pie  1 serving  857 mg
 Shredded cheddar cheese  1 cup  702 mg
 Baking powder  1 tsp  488 mg
 Hamburger  1 sandwich  474 mg
 Sauerkraut  1/2 cup  469 mg
 Canned peas  1 cup  428 mg
 Ham  1 slice  373 mg
 Biscuit  1 whole  304 mg
 Bacon  1 slice  303 mg
 Salted mixed nuts  1/4 cup  205 mg
 Ketchup  1 Tbsp  190 mg
 Hard salami  1 slice  186 mg
 White bread  1 slice  170 mg
 Mustard  1 Tbsp  168 mg
 Potato chips  1 ounce  168 mg
 Saltine crackers  5 crackers  161 mg
 Tortilla chips  1 ounce  150 mg
 Italian salad dressing  1 Tbsp  116 mg
 Salted butter  1 Tbsp  82 mg

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