How Much Sodium Is Enough?
Sticking to a low sodium diet requires that a person eats no more then a maximum of slightly more than one teaspoon of salt a day. This is around 2300mg of sodium, some factors, like exercising moderately for example, can alter the intake of salt one can consume and still be adhering to low sodium guidelines. People who engage in moderate exercise regularly can consume up to 3000mg of sodium a day. However if you have heart problems it is best to reduce this figure to around 2000mg of sodium a day and necessary to confer with your health practitioner for exact details. People actually do need sodium as a part of their diet to maintain proper biological functioning, that amount is 69mg each day.
Sodium In Pre-Packaged Foods
It is necessary to keep in mind that a large amount of the sodium we consume actually is derived from the foods we eat. Some levels of sodium occur, in higher levels, naturally in items like beets, carrots, milk and celery. Then there are other food products, like pre-packaged items, that have added sodium. It is vitally important that you look at the labels on the food items you buy. Some items are higher then others when it comes to sodium content such as;
- soy and worcestershire sauce
- stock cubes, onion and garlic salts
- small goods such as ham, bacon and sausages
- most take-away food has a very high level of sodium
- tinned food like soups and tinned vegetables
Choose Low Sodium Foods
The foods which are lower in sodium are better choices for those who are trying to manage issues such as hypertension. Maintaining a low salt dietary intake consistently for a period of as little as four weeks may show decreases in systolic and diastolic blood pressure. A diet that has a high fibre content is also beneficial in unison with a low sodium diet as fibre contains natural anti-oxidants that help to reduce the risk of cardio-vasuclar disease.
- cereals that are cooked (oats)
- legumes (chick-peas, kidney beans etc), rice, pasta, noodles and barley
- sugar and honey
- yogurt and unsalted butter
- beef, lamb, fish and eggs
- fresh fruit and vegetables (be aware of those with naturally high levels)
- seasonings like pepper, lemon, mustard and chili sauce
Be sure to check the labels of bottled water that you may be consuming as they often have high sodium levels and avoid eating take-away foods as you have no way of measuring your sodium intake.
No related posts.
{ 1 comment… read it below or add one }
As mentioned in the article, eating fresh foods instead of processed foods helps significantly with lowering sodium intake. Unfortunately, in the U.S. dining out and frozen food products are preferred a lot. Thank you for this valuable article.