Eating Less Salt And Benefits Of Low Sodium Diet

By | April 9, 2009

Eating Less Salt Can Be A Blessing In Disguise

Eating less salt can actually be good for your health. Experts say that it is wise to choose food products that have a lower amount of sodium and salt. Studies show that most Americans eat more salt than they actually need. Doctors and health experts say that people should eat about a teaspoon of table salt per day, and that amount includes all the sodium and salt consumed, which means salt that you use at the table and that you use for cooking. People who have high blood pressure are often advised by doctors to consume even less. Less salt and sodium in your diet can keep the blood pressure in check.

Salt And Health:

Salt is not bad. But too much salt can jeopardize your health. Salt is actually beneficial in maintaining the electrolyte balance outside and inside the cells. And we generally get all the salt our body needs from water and food. That’s the reason why doctors advise hikers, joggers and those working outdoors to replenish the water and salt levels in their bodies by taking salt tablets or by drinking glasses of water with a dash of lemon juice and a pinch of salt. Pregnant women are also asked to replenish their salt levels to combat the Chronic Fatigue Syndrome.

When people begin to eat more salt than what their bodies need, then the blood pressure can get affected. If the blood pressure shoots up, it can cause cardiovascular diseases that can put a person’s life at risk.

Tips about salt intake: There are various ways to check the salt content in your food. You can do so while buying foods, cooking or while eating out. Here are some methods:

Food products:

  • While buying boxes of cereal, check the label. Try wheat biscuits or muesli without added salt.
  • Buy frozen or canned veggies and fruits without added salts.
  • When buying bread, compare the salt levels in the various types of loaves.
  • Try to eat only a small portion of smoked fish and meat as these can be high in salt.
  • While snacking, choose fresh fruits and salad sticks instead of crisps that are high in salt.
  • While buying a ready meal or sauce, check the label to find out about the salt content.

Eating Out:

  • When you want to eat a pizza at a restaurant, choose chicken or vegetable toppings instead of extra cheese or bacon.
  • While ordering Chinese or Indian food, opt for steamed rice instead of the fired version.
  • Avoid salty peanuts or wafers.


  • Use a lot of fresh herbs and condiments while cooking and use less salt.
  • Marinate poultry, meat or fish in advance; this makes the dish tastier and you do not have to add a lot of salt.
  • Add a dash of lemon to dishes instead of sprinkling more salt.
  • Make your own pot of stock, sauces and gravies, instead of buying pre-cooked ones as these are generally have extremely high levels of salt and sodium.