turmeric Anti-Aging effects
May 10, 2021
No Comments
Top #7 Turmeric: Anti-Aging effects If curcumin can really help prevent heart disease, cancer and Alzheimer’s, it would
ADVERTISEMENT
Low Sodium Diet : What Would be the right balance ?
A low sodium diet is an unavoidable topic when it comes to speak about healthy diet. It’s even more the case when people suffer from chronic diseases. However most of us consume up to twice more than recommended daily salt intake. Often without even paying attention. Of course our body needs a small amount of salt to healthy working, in order to bring balance in the fluids of our organism. What is the good amount of sodium and which food to prioritize?
Written by: Ana Kristensen
New-Jersey
- Apr 09, 2022
- 3:55 pm
- Reading time : 2 min
Summary
1.1 Low sodium diet and its link to blood pressure
About one out of three people is sensitive to the sodium found in salt. This means that the excess salt consumed by these people can increase the amount of blood circulating in their arteries, increase their blood pressure, and increase the risk of heart disease and stroke.
If you can gradually reduce every day your salt consumption, you could lower your blood pressure. Because the salt amount contended in our food is high , everybody, even those who have a normal blood pressure can benefit of a low sodium diet.
ADVERTISEMENT
1.2 How can I tell how much sodium I’m eating?
You can find the amount of sodium in your food by looking at the Nutrition Facts label. The amount of sodium per serving is listed in milligrams (or mg). Check the ingredient list for words like “sodium,” “salt” and “soda.” The total sodium shown on the Nutrition Facts label includes the sodium from salt, plus the sodium from any other sodium-containing ingredient in the product. For example, this includes ingredients like sodium nitrate, sodium citrate, monosodium glutamate (MSG) or sodium benzoate.
Remember to take note of the serving size on the Nutrition Facts label. If your portion size equals two servings of a product, you’re actually eating double the sodium listed.
If you can gradually reduce every day your salt consumption, you could lower your blood pressure. Because the salt amount contended in our food is high , everybody, even those who have a normal blood pressure can benefit of a low sodium diet. (1)
ADVERTISEMENT
1.3 How much sodium should I eat per day?
The American Heart Association recommends no more than 2,300 milligrams (mg) a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.
Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.
And remember, more than 70 percent of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker.
On average, Americans eat more than 3,400 milligrams of sodium each day — much more than the American Heart Association and other health organizations recommend. Most of us are likely underestimating how much sodium we eat, if we can estimate it at all. (1)
HEALTH GOAL NEWSLETTER
Get wellness tips to help you meet your next milestone
Ready to level up healthy living? Go that extra mile and supplement the steps you’re already taking with the latest news and popular tools in our twice-weekly Wellness Wire newsletter.
Your privacy is important to us. Any information you provide to us via this website may be placed by us on servers located in countries outside of the EU. If you do not agree to such placement, do not provide the information.
1.4 Food with high amount of sodium
Taking the decision to lower your daily sodium intake is a great step forward in your journey for a better health. But you still need to know which are the food to avoid. Bellow a list of the most common food containing a high amount of salt.
- – Fast food ( also known as junk food)
- – Ready meals
- – Processed meats
- – Canned soups
- – Ready dressing
- – Condiments (sauces, ketchup and marinades)
- – Chips
ADVERTISEMENT
1.5 Tips for reducing your sodium intake
- (1) Eat less ready meals or processed foods.
- (2) Look for products with displaying mentions such “low sodium”, “reduced sodium” or “no added salt”. If a product claims to be reduced in sodium, take the time to check the Nutrition Facts.
- (3) Go for fresh fruits and vegetables
- (4) Reduce the amount of salt when you’re cooking
- (5) Try other seasonings like garlic, lemon juice, and fresh or dried herbs.
- (6) When dining out, ask for the nutritional value of dishes and choose those that contain the least sodium.
1.6 Is there such a thing as eating too little sodium?
Worried that you’re not getting enough sodium? It’s not likely. There’s no reliable evidence that eating less than 1,500 mg per day of sodium is a risk for the general population.
The body needs only a small amount of sodium (less than 500 milligrams per day) to function properly. That’s a mere smidgen — the amount in less than ¼ teaspoon. Very few people come close to eating less than that amount. Plus, healthy kidneys are great at retaining the sodium that your body needs.The guideline to reduce to 1,500 mg may not apply to people who lose big amounts of sodium in sweat, like competitive athletes, and workers exposed to major heat stress, such as foundry workers and fire fighters, or to those directed otherwise by their healthcare provider. There is some evidence that it could be harmful to certain patients with congestive heart failure.(2)
If you have a medical conditions or other special dietary needs or restrictions, you should follow the advice of a qualified healthcare professional.
Before starting any diet, consult your doctor to find out how much sodium you should consume on a daily basis.
ADVERTISEMENT
Related Articles
turmeric arthritis
May 10, 2021
No Comments
Top #6 Arthritis Patients Respond Very Well to Turmeric Supplements Share on facebook Share on twitter Share on
turmeric antioxidant
May 10, 2021
No Comments
Top #5 Improved Antioxidant Capacity Share on facebook Share on twitter Share on pinterest Share on email Antioxidants
turmeric alzheimer
May 10, 2021
No Comments
Top #4 Turmeric could Be Useful in Preventing and Treating Alzheimer’s Disease Share on facebook Share on twitter
turmeric cancer prevention
May 10, 2021
No Comments
Top #3 Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer Share on facebook Share on twitter Share
Turmeric Heart Disease
May 10, 2021
No Comments
Top #2 Turmeric Lowers Your Risk of Heart Disease Share on facebook Share on twitter Share on pinterest
