- by Dr SUNIL DWIVEDI
- 1 Shares
- Jun 10 2017
Tips for Reducing Sodium
Practically everyone can be benefitted by lessening the consumption of sodium in their diet. Below are different ways of how you can reduce sodium in your diet:
- Consume more fresh foods: Most of the fresh veges & fruits are naturally low in sodium. Additionally, fresh meat is lower in sodium than are bacon, hotdog, ham, sausage etc. Purchase frozen or fresh meat that hasn't been infused with a sodium-containing solution. Ask the butcher or check the label.
- Choose low-sodium items: In the event that you do purchase processed foods, pick those that are low in sodium. Purchase plain whole grain pasta & rice rather than items that have included seasonings.
- Expel salt from recipes whenever conceivable: You can forget the salt in numerous recipes, including soups, stews & other dishes that you cook. Search for cookbooks that emphasis on bringing down the dangers of hypertension & coronary illness.
- Limit utilization of sodium-loaded toppings: All these items contain sodium - Soy sauce, ketchup, mustard sauce, dips & salad dressing.
- Utilize herbs, spices & different flavorings to season foods: To spice up & energize your meals utilize fresh or dried spices, zest, herbs & squeeze of citrus fruits.
- Utilize salt substitutes sensibly: Some salt substitutes or light salts contain a blend of table salt & different mixes. To accomplish that salty taste, you might utilize excessive of the substitute & get excessive sodium. Additionally, many salt substitutes have potassium chloride. Despite the fact that potassium can decrease a portion of the issues from abundance sodium, an excessive amount of potassium can be unsafe particularly if you have kidney issues or in case you are taking medicines for congestive heart failure or hypertension that cause potassium retention.
Sodium: Be a smart customer:
Taste alone may not disclose which foods are high in sodium. For instance, you may not think a bagel tastes salty, but a 4-inch oat-grain bagel has around 600 mg of sodium & even a slice of whole wheat bread contains around 100 mg of sodium.
So how would you know which foods are high in sodium? The Nutrition Facts found on most of the processed & packed foods mention the measure of sodium in each serving. It additionally mentions whether the they incorporate salt or sodium-containing mixes, for example:
- Baking soda or sodium bicarbonate
- Sodium nitrite
- Baking powder
- Monosodium glutamate (MSG)
- Sodium citrate
- Disodium phosphate
- Sodium alginate
Try not to purchase items that have more than 200 mg of sodium for every serving & make certain you know the number of servings in a pack. This data is additionally mentioned on the Nutrition Facts.
Know the label lingo:
The general store is loaded with foods marked as less sodium or light in sodium. But don't think that implies that they are low in sodium.
Below are common sodium claims & what they truly mean:
- Sodium-free or salt-free. Each serving in this item contains less than 5 mg of sodium.
- Very low sodium. Each serving contains 35 mg of sodium or less.
- Low sodium. Each serving contains 140 mg of sodium or less.
Other sodium label claims mean:
- Reduced or less sodium: The item contains no less than 25% less sodium than the standard variant.
- Lite or light in sodium: The sodium content has been decreased by no less than 50% from the standard variant.
- Unsalted or no salt included: No salt is included while processing of food that generally contains salt. But, a few foods with these marks may be high in sodium as a portion of the ingredients might be high in sodium.
Go low & take it moderate:
Your desire for salt is gained, so you can figure out how to appreciate less. Diminish your utilization of salt slowly & your taste buds will change. Consider utilizing salt free seasonings to help with the move.
You likely would not miss it, after reducing salt for a week & a few foods may even taste excessively salty. Begin by utilizing close to 1/4 teaspoon of salt every day in cooking. As you utilize less salt, your inclination for it decreases, enabling you to appreciate the essence of the food with heart healthy advantages.
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