How to Reduce Sodium Intake
Consider the fact that to reduce sodium intake, highly benefits your health. Do you know that to reduce your daily sodium consumption can help with lowering your blood pressure and thus saving your life?
The danger of excessive sodium (salt) has been known for long. Thousands of years ago, Chinese noblemen would use large amounts to commit suicide.
Salt (sodium chloride) has long been linked to high blood pressure (HBP). Increase blood pressure is a contributing factor of renal disease. So, if you have been diagnosed with either HBP or renal disease, it is very essential that you reduce your sodium intake. Kidney disease patients are often advised by their doctors to cut down on sodium intake since the kidneys are not at their best state. It is important to restrict some certain food to ease the burden on the kidneys.
These days, most foods contain salt, thus making the complete elimination of sodium in our diet impossible. It is almost impossible to find food in our supermarkets that do not contain salt . It is your duty to check for whichever food choice is lower in salt content. There is always a choice and below you find some things you should consider:
Fresh food: Compared to processed or packed foods, fresh food contains less sodium. However, if the food is stored in the fridge for days or weeks, then it is no longer fresh. The sodium level of stored foods can increase.
Frozen fruits and vegetables: When buying frozen fruits and vegetables, make sure it is labelled “fresh frozen” and does not contain added ingredients.
Cooking: Taking time to cook your meals is a great way to reduce sodium intake. Cooking my meals had given me the control over my sodium intake and thereby lowering my blood pressure. Studies show that when people eat a lower sodium diet for a period of time, they tend to prefer it over the typical salty taste.
Minimize dining out: 25% of our sodium intake come s from restaurant meals. Ask for your dish to be made without extra salt.
Rinse canned foods: Rinsing canned foods can help to reduce the sodium content by 40%. However, it is impossible to rinse some food, so it is necessary that you chose for a lower- in – sodium version of those products.
Limit salty snacks: Snacks, such as chips, can be dangerous to your health. Looking back, I remember that whenever I had chips, I usually end up with a nasty headache.
Read labels: Take your time to read the nutrition labels on the packaging. Watch out for the sodium content before your purchase. The reason why products are labeled is for us to know what the product contains and in what quantity. Never disregard the label.
Comparing: Take time to compare the sodium content in different products before making your decision.
Low sodium spices and seasoning: Use onions, herbs, garlic or vinegar to add flavor to your food instead of salting them, can also help to reduce sodium.
Having to reduce sodium content in your food may sometimes be difficult, since your taste buds are already used to that kind of taste, but it takes practice and getting used to. If you have been diagnosed with kidney disease or high blood pressure, then it is more advisable to stay away from salted foods.
For three years I have stayed away from salted foods and salt itself. By doing that, I have been able to control my blood pressure, which used to be extremely high.