Common salt, chemical name Sodium chloride is used for seasoning food. Salt less food is bland and devoid of taste. Salt and sugar are rightly called slow poisons. A diet very rich in either can lead to health complications. A diet rich in salt leads to hypertension, cardio vascular disease and strokes. Sodium causes water retention and weight gain and lead to more weight related problems. Low sodium diet is known to enhance the effectiveness of high blood pressure medications and non-drug treatments.
Why Is Sodium Needed?
Sodium has an important role in maintaining the water balance within cells and in the function of both nerve impulses and muscles. Any extra sodium is excreted by the kidneys. Consuming excess sodium may lead to edema or water retention. Women who consume excess sodium may be at higher risk for developing osteoporosis even if calcium intake is adequate. Some evidence suggests that for each teaspoon of salt (2,000 mg of sodium) consumed, considerable calcium is excreted in the urine.
Body’s Requirement of sodium:
Under ideal conditions, the minimum sodium requirement is about 1,500 milligrams (mg) of sodium each day. This is les than 1 teaspoon of table salt. The maximum recommended level of sodium intake is 2,300 mg per day. On average, American men consume between 3,100 and 4,700 mg of sodium per day, while women consume between 2,300 and 3,100 mg (due to their lower calorie intake, not because of restricting sodium).
Tips to reduce sodium in diet:
- Canned products contain high percentages of salt, which is a preservative. Cut down on canned products and consume fresh produce.
- Processed meats have a high percentage of sodium. Reduce consumption of processed meats.
- Pickles and salty snacks contain high sodium content and oil, both of which are causes of cardiovascular disease. To stay healthy, consume small quantities of oily snacks and pickles.
- Avoid using too much of ketchups, sauces and condiments. Use lime juice and herbs to season food.
- Cook food from scratch and freeze portions for use later.
- Often food products have the following sodium variants listed as ingredients. Avoid all such items that havemonosodium glutamate (MSG), baking soda (sodium bicarbonate), disodium phosphate, sodium alginate, sodium benzoate, sodium hydroxide, sodium nitrite, sodium propionate and sodium sulfite.
- Eat lots of fresh fruits and vegetables.
- Avoid foodstuff preserved in brine as it has excess salt. Wash them thoroughly in running water before using.
- Drink a minimum of 8 glasses or more of water every day. Water being natural diuretic flushes out excess salt consumed.
- Remove the salt shaker from the dining table. When dining out ask for items prepared without the use of sodium.
- If you need to use prescription medicine, ask your doctor for sodium-free or low sodium alternative.