Most People Can Benefit From Limiting Added Salt
What if your doctor hasnt prescribed a low sodium diet? Major health organizations actually suggest that everyone should try to limit their sodium intake.
Where should you start? By slowing down on added salt.
Added salt is the largest contributor of sodium in a typical diet. Studies suggest that getting too much added salt could increase your risk of developing certain conditions, including stomach cancer and heart disease.
So even though you might not have to go on a low sodium diet, limiting foods that are high in added salt can prob still help your health.
How To Reduce Sodium Intake
The majority of sodium in our diets comes from packaged and restaurant food as a result of food processing. Even foods that may not taste salty can be major sources of sodium. Foods with only moderate amounts of sodium, such as bread, can be major sources of sodium because theyre eaten so frequently.
Low Sodium Bourbon Chicken
If you are craving takeout, heres another classic recipe that ditches the salt! This low sodium bourbon chicken is sure to become a family favorite.
Chicken breasts or thigh meat is coated with cornstarch and browned until crispy. Then garlic is sautéed and combined with bourbon, broth, brown sugar, ginger, onion, and red pepper flakes to make a delicious sweet and savory sauce.
The chicken is added back in to coat every piece with the sauce. This is best when served over steamed jasmine rice and paired with a steamed vegetable to use up all that thick and velvety sauce.
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Low Sodium For Heart Health
According to the American Medical Association, if every American consumed 1,500 milligrams of sodium or less per day, 150,000 lives could be saved from heart disease every year.
It’s all about eating smarter. Cutting salt in your diet can reduce your risk of developing high blood pressure as well as your risk of having a heart attack.
Keep in mind, it takes some time to figure out foods you like that are also lower in sodium, but it can be done. Be patient, because itll take about eight weeks for your taste buds to get used to eating foods lower in sodium. Food may taste bland for a couple months, but over time will start to taste more flavorful. I promise!
Buy: Mushroom Capsskip: Bread
Surprisingly, bread is one of the most common foods that puts people over the edge with sodium. Store-bought breads can be loaded with salt that adds up especially quickly given that we typically eat more than one slice at a time. One way around this is to make your own low-sodium bread at home or to start swapping out bread for veggie alternatives like these ricotta-stuffed portobello mushrooms, reminiscent of open-faced sammies.
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What Is A Low
A low-sodium diet limits foods that are high in sodium . You will need to follow a low-sodium diet if you have high blood pressure, kidney disease, or heart failure. You may also need to follow this diet if you have a condition that is causing your body to retain extra fluid. You may need to limit the amount of sodium you eat in a day to 1,500 to 2,000 mg. Ask your healthcare provider how much sodium you can have each day.
Food As A Source Of Pleasure And Enjoyment
It was difficult for some patients to change their diet because of the pleasure they derived from eating certain foods. One patient acknowledged: One of the pleasures I guess I get is eating. I hate to say that, but it is a pleasure. Another noted: But I have not fully gone along with it because I guess Im addicted to certain food Some patients did not like the taste of foods prepared according to recommended cooking methods. Green beans dont taste the same when you cook them simply because you dont put a big spoon of bacon grease in them to flavor them Similarly, a reluctance to change eating habits out of concern for the negative impact it might have on life was also expressed. …Im a fearful of changing the type of foods and things that I like to do, like to eat more vegetables. For other patients, the pleasure obtained from eating certain foods was perceived as more important than the benefits obtained from changing their diet.
The food that they want me to eat does not taste goodI do not like it, and if I do not, if I cannot enjoy what I eat, then I would, then I rather would not. So I continue to eat some things that are bad for me.
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Bread And Tortillas Bristle With The Briny Stuff
When it comes to breads, rolls, and tortillas, once again, you need to read the labels carefully. Dont assume that all grains are the same. One 6-inch flour tortilla can contain more than 400 mg of sodium, and that number jumps to more than 500 mg for a 10-inch tortilla. Instead, choose plain corn tortillas, which contain just 15 mg of sodium in two 6-inch rounds. And if youre grilling, a hamburger bun can add an additional 200 mg of sodium to your meal. Instead, try swapping in a lettuce wrap or portobello mushroom bun for added nutrients and flavor, without any extra sodium.
Worst Foods High In Sodium
There are actually foods that dont taste salty but may still be high in sodium. Theres also many foods that taste extremely salty because they are overloaded with added sodium.
A report by the CDC in 2010 called out five foods that give Americans most of their sodium: yeast breads, chicken and mixed chicken dinners, pizza, pasta dishes, and cold cuts.
The most common form of sodium is sodium chloride, or table salt. Sodium is also naturally found in many healthy foods. For example, milk, celeryand beets all naturally contain sodium. Drinking water also typically contains sodium, but the amount depends upon the water source. Softened water has sodium added to it.
If youre watching your sodium daily intake, its helpful to know the top offenders when it comes to some of the highest sodium foods:
- Many snack foods, such as chips and crackers
- Sodium preservatives or flavorings, such as monosodium glutamate
- Barbecue and steak sauces
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Risk Of Heart Failure
Inadequate sodium content in your body can hamper the blood flow into your body. Heart failure occurs when the heart cannot adequately pump blood throughout the body to meet its needs for blood and oxygen. Although your heart doesnt stop beating entirely, this is still an extremely significant health problem. In addition, those with heart failure have a higher mortality risk from low sodium diets.
Spaghetti Sauce Is Sneaky Salty
Spaghetti may make a frequent appearance in your dinner rotation, but if you are worried about your sodium intake, you might want to rethink how you prepare the dish. One cup of spaghetti sauce can have a sodium content of nearly 1,000 mg. If youre a fan of meat sauce, you also have to factor in the additional sodium coming from the sausage or meatballs. As an alternative, make your own spaghetti sauce from ripe plum tomatoes and fresh basil and garlic. You can also toss spaghetti with fresh veggies and olive oil for a healthy, no-sauce dish.
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Soluble Vitamin Supplements Painkillers Or Indigestion Medicines
If you routinely take dissolvable or effervescent vitamin supplements, effervescent painkillers or indigestion medicines, it’s worth remembering that these can contain high levels of salt.
You may want to consider changing to a non-soluble tablet, particularly if you have been advised to watch or reduce your salt intake.
Talk to a doctor or a pharmacist before changing any medicine you take.
What Is The Function Of Salt In Cooking
Salt is a flavor enhancer and can also be utilized to reduce bitter flavors.
Adding a little bit of salt really takes that edge of bitterness off, said Lendway. A lot of green leafy vegetables tend to be bitter like brussels sprouts and cabbage. So, it becomes really difficult to eat these things with less sodium because theyre just not that desirable for us.
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On the bright side, research has shown that our taste or preference for salt can decrease by gradually reducing the amount we consume.
Its frustrating for people, and salt can impact their health so drastically, said Lendway. I like to tell people that it gets better. Its hard, but stick with it.
2. Avoid processed foods
Foods that are processed include cooked, canned, frozen, or packaged goods that are preserved or prepared in a way that changes their nutritional composition. Over 40 percent of the sodium we eat comes from just 10 types of food, including breads, rolls and pizza, which top the list of the greatest sources of sodium consumed by Americans.
To avoid processed foods, look for alternatives that have less than 5 percent of the daily value of sodium per serving. Think fresh fruits and vegetables or other products that are labeled no salt added or no sodium. If you choose to buy packaged or prepared foods, choose those labeled low or reduced sodium. Prepared meals should have no more than 600 mg of sodium per meal, the CDC recommends.
Source: CDC
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What Are The Benefits Of A Low
Sodium is fundamental for keeping up with the body’s fluid balance, and it plays a significant part in nerve and muscle functions. However, a lot of dietary sodium can cause serious health problems. So although you should not totally cut out sodium from the diet, it is important to keep the salt consumption below 1500 mg per day.
Following a low-sodium diet can help you reduce the risk or manage medical conditions such as high blood pressure and kidney or liver diseases.
Low Sodium Diet: Is It Safe For Everyone To Follow
Following a balanced diet and eating at the right time and proportions is key to a healthy and happy life. It lessens the likelihood of contracting diseases. However, too much or too little of a particular dietary component can significantly impact your health. Excess nutrient consumption can create an imbalance and lead to health issues. One such dietary component is sodium. Although most people confuse it with a low-salt diet, it is slightly different. Salt is only one of the sources of sodium.
Sodium intake is a major global problem, especially in developed countries. With hectic schedules and all the creativity and energy venting out at work, people fail to invest enough time in cooking. Instead, they seek ready-to-eat or quick meal options. Another common practice is to go out and grab something. It is one of the reasons why ready-to-eat meals and processed and fast foods are gaining popularity. However, little do people know about their harmful effects.
Most people believe that the only harmful content in these foods is fat. But, these foods are high in sodium. Although these foods give you the convenience of preparing your meals in no time, many are unaware that they shoot up sodium and other chemical levels in your body in many unexpected ways.
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Make: Potato Wedgesskip: French Fries
These salty treats can really sabotage your low-sodium diet! However, there are lots of lower sodium alternatives to french friesfrom making fries at home with minimal salt added, to veggie fries, to these delicious herbed potato wedges. Cut the salt in this recipe in half to make it even lower in sodium.
Options For Low Sodium Fast Food
From breakfast dishes to entrées and desserts, almost all the menu items at fast food chains are loaded with salt, making it challenging to find options suitable for a low sodium diet.
However, there are plenty of choices available that are lower in sodium, including several from some of the most popular fast food restaurants.
Though many of these foods shouldnt be a staple in your diet because theyre still high in calories, carbs, and fat, you can enjoy them as an occasional treat or a convenient option when youre on the go.
Here are 19 low sodium options available at some popular fast food chains.
These two breakfast menu options from McDonalds are suitable if you want to limit your salt intake.
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High Risk Of Hyponatremia
Low sodium levels in the blood characterise a disorder known as hyponatremia. Its signs are comparable to those of dehydration. The brain may swell in severe cases, which can cause headaches, seizures, comas, and even death.
Certain groups, such as older adults, are more susceptible to hyponatremia. It is because people in their later years are more likely to be ill or use medications that lower sodium levels in the blood. Athletes are also at significant risk of getting exercise-associated hyponatremia, especially those participating in long-distance endurance competitions.
Low Sodium Sloppy Joes
Sloppy Joes are a childhood favorite. The tangy meat sauce served in between soft buns makes for perfect weeknight dinners. But if you use the store-bought seasoning packet, there is a bunch of added salt.
This low sodium diet recipe will make everybody happy! Ground meat is browned with bell pepper and onion. Then a sauce of mustard, ketchup, and brown sugar is added to the pan.
This mixture can be served over toasted hamburger buns for a warm and comforting hot sandwich.
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Low Sodium Blueberry Pancakes
Have you looked at the nutrition label on pancake mix? Whoa, nelly! Surprisingly, those sweet hotcakes can have a lot of sodium.
These blueberry pancakes only have 113 mg of sodium! Whisk some flour, brown sugar, reduced-sodium baking powder with oat milk, vanilla extract, and apple cider vinegar.
The reaction of the vinegar with the baking powder produces a perfectly fluffy pancake! Blueberries can be stirred right into the batter, added on top, or both, making this a healthy and delicious breakfast.
Shop For Lower Salt Foods
When shopping for food, you can take steps to cut your salt intake:
- Compare nutrition labels on food packaging when buying everyday items. You can really cut your salt intake by checking the label and choosing the pizza, ketchup or breakfast cereal that’s lower in salt. Try choosing 1 food a week to check and swap when you’re food shopping.
- Go for reduced-salt unsmoked back bacon. Cured meats and fish can be high in salt, so try to eat these less often.
- Buy tinned vegetables without added salt. Do the same with tinned pulses.
- Watch out for the salt content in ready-made pasta sauces. Tomato-based sauces are often lower in salt than cheesy sauces or those containing olives, bacon or ham.
- For healthier snacks, choose fruit or vegetables such as carrot or celery sticks. If you are going to have crisps or crackers, check the label and choose the ones lower in salt. Don’t forget to check the fat and sugar content, too.
- Go easy on soy sauce, mustard, pickles, mayonnaise and other table sauces, as these can all be high in salt.
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Out Of This World Low Sodium Chili
Store-bought chili mixes and canned chilis are convenient but pack in a ton of sodium! Say goodbye to the salt, but not the flavor with this hearty chili recipe! Cubed beef, onion, garlic, bell pepper, kidney beans, diced green chiles, tomatoes, and tomato sauce all form the basis of this amazing chili.
This is flavored with paprika, black pepper, cumin, chili powder, red pepper flakes, Tabasco, and oregano. Red wine and cocoa powder give this chili a spectacular depth of flavor that cant be beaten.
Top with shredded cheese and chopped green onions. You wont miss the salt!
Sodium Foods To Avoid
Low Sodium Diet Food List
The following foods have high sodium levels and should be avoided by people on a low-sodium regimen. They include:
Although some foods such as veggies and unprocessed meats naturally have little amounts of sodium, its irrelevant compared to the amount of sodium youll find in commercially prepared products.
As a result, the best way to stay away from high-sodium foods is not to eat fast foods or buy snack foods and packaged dinners.
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Low Sodium Cinnamon Rolls
Who doesnt love warm gooey cinnamon rolls out of the oven? Many people may turn to canned cinnamon rolls for an easy fix, but those have a lot of extra sodium.
This recipe is sweet, delicious, and only has 52 g of sodium per roll! The dough is very soft and fluffy and then filled with cinnamon and brown sugar.
A cream cheese frosting is spread on top, taking these bakery classics over the top. You will make these cinnamon rolls for holiday breakfasts or special weekend brunches!
