Tips for Following a Low-Sodium Diet
Sodium can be harmful to the body in so may ways and it can be found in salt. Therefore, excess intake of salt should be avoided.
Here a few tips to help reduce sodium from your diet
- Know your sodium limit: healthy adults and teens from age 14 needs to limit their sodium intake to not more than 2300mg a day, while people with high blood pressure or blood pressure that’s fluctuating between high and normal might consider 1,500mg which might be helpful. Children under age 14,depending on how old they are can take between 1500-2300 a day.
- Eat more fresh fruits and vegetables : Ditch eating processed foods like canned foods, frozen foods and start eating fresh foods like green vegetables, fruits etc
- When you buy foods ,read the label: don’t consume foods with more than 200mg of sodium. Don’t eat a food because it’s labeled ‘no salt’. Bear it in mind that salt isn’t the only source of sodium.
- Cook without salt: Try to use natural herbs to spice up your foods. Natural herbs like : ginger ,garlic, oregano ,chili powder, rosemary herbs etc
- Snack on unsalted nuts instead of the salted ones
- Choose skinless turkey and chicken, lean meats or seafoods instead of meats and sausages
- If you’re cooking with canned foods, rinse them before you use them
- Replace high sodium diet with high potassium diet. Sources of potassium includes: banana, beans, milk, yoghurt etc
- When you eat out, ask for a low salt diet or request salt isn’t added to your meal.
Too much salt can be harmful to one’s health. Hence eat and consume with moderation.
If you are 65 and above, avoid high sodium intake as its component can lead to diseases such as high blood pressure, hypertension and many others.
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