Top 7 Ways To Reduce Your Sodium Intake
Every single day you consume sodium. There nothing wrong with that. Our bodies require sodium to help in maintaining the water-mineral balance. However, excess of healthy stuff is also bad. Too much of sodium can adversely affect your health. It can increase blood pressure which is linked to stroke and heart disease. Most of us get sufficient amount of sodium to meet our bodily needs (we require 1,500 mg). However, an average individual consumes a lot more than needed. Experts say that adults should consume less than 2300 mg of sodium daily, which is about 1 teaspoon of salt.
The mineral sodium occurs naturally in foods like nuts, grains, dairy and meat. The problem is that we consume way too much sodium from salt added in our foods. You may not even realize as sodium is hidden in highly processed foods as salt. And you know how much junk you consume each day! So, the point is that you are consuming excess of sodium.
To reduce health risks you need to cut back on sodium. But your taste buds are used to the strong taste of salt, so it will be a little difficult to limit your consumption and you may take a while to get used to. After all, it is for your health.
Here is how to cut back on your sodium intake:
1) Introduce additional flavours to your foods such as spices and herbs like garlic, basil, pepper, oregano, sesame and thyme. They add flavour to your food without any additional sodium. If a recipe asks for salt to be added, just add half the amount mentioned and taste the food before adding more.
2) Avoid purchasing processed foods as they are high in sodium. Salt is added to such foods to help preserve them longer and increase their flavour. So, you should always read labels and the ingredient list before purchasing processed stuff.
3) Food items with labels saying “low-fat” or “low-calorie” doesn’t mean that they are healthy. The diet foods have a higher sodium content in order to make up for the missing taste as fat and other ingredients high in calories are removed. This is especially the case with frozen dinners that are loaded with extra salt.
4) Go in for low sodium, no sodium or reduced sodium versions of your favourite snacks. You even get butter without added salt.
5) Avoid canned veggies and go in for fresh or frozen ones. Canned varieties have added salt in order to increase shelf life. If you have no other go but to but canned stuff, just wash the veggies well under water to remove excess salt.
6) Pickles, olives and other stuff packed in brine should be avoided. Be on a look out for low sodium versions of these.
7) Now, lets us talk about everyone’s favourite food—fast food! Fast food is not just high in fat, it has a lot more than that. Sandwiches, burgers and fries have really high content of sodium in one serving. Keep your portions under check like ordering small fries instead of the jumbo one or a junior burger instead of a big one.
So, these are the ways by which you can reduce excess sodium intake.
Hope you found this post on Ways To Reduce Your Sodium Intake useful!
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